Running / Jogging - How do *you* do it ? (distance, speed, indoor/outdoor, trail ...)

[HuskerGuy]

Oh, I know, but the idea is in my mind now and I think I would like to do one at some point. If I did, obviously it would be preferable to go with at least 1 person that I knew. I can't think of anyone of my buddies who would want to do one, let alone travel to one out of state. That and I think the timing of the Austin one is good with how long it might take to prepare for one.

I really am considering it as I imagine the experience would be worth the cost of the trip.

Edit - looks like the closest other one is in Missouri and also in early Oct., otherwise I'd be waiting til Minnesota in 13 months.

[weaponX]

the zombie run here is in a couple weeks, i had no one to go with me though so i skipped, it looks freaking awesome though

a couple of friends are doing the mudathlon at the end of the month, doesn't really seem to be much running involved with that though, 40 obstacles over 3 miles?

They may define an obstacle as jumping over 1 log and there are 14 logs in a row???? That seems excessive. The Zombie run looks fun as hell. Something about being chased by zombies interests me greatly.

Oh, I know, but the idea is in my mind now and I think I would like to do one at some point. If I did, obviously it would be preferable to go with at least 1 person that I knew. I can't think of anyone of my buddies who would want to do one, let alone travel to one out of state. That and I think the timing of the Austin one is good with how long it might take to prepare for one.

I really am considering it as I imagine the experience would be worth the cost of the trip.

Edit - looks like the closest other one is in Missouri and also in early Oct., otherwise I'd be waiting til Minnesota in 13 months.

Yeah, but, Missouri? Who wants to go to Missouri? I'd rather go to Nebraska than Missouri. If someone from Missouri is offended by that, my work is complete.

I know what you mean about traveling for an event. This year I'm going to Florida for the December TM and I have plans to travel to 2 or more out of state of Texas next year for others.

Also, Vince, OSU vs Nebraska is the same day as Texas Mudder. So, if you came I could gloat in person after the Buckeyes avenge that terrible loss they had last year to Big Red (F U Bauserman!). Or, you could watch me drink myself into a pathetic pile like I did last year.

[HuskerGuy]

Yeah, but, Missouri? Who wants to go to Missouri? I'd rather go to Nebraska than Missouri. If someone from Missouri is offended by that, my work is complete.

I know what you mean about traveling for an event. This year I'm going to Florida for the December TM and I have plans to travel to 2 or more out of state of Texas next year for others.

Also, Vince, OSU vs Nebraska is the same day as Texas Mudder. So, if you came I could gloat in person after the Buckeyes avenge that terrible loss they had last year to Big Red (F U Bauserman!). Or, you could watch me drink myself into a pathetic pile like I did last year.

That's what I'm saying, who the hell wants to go to southern MO? I hear word of them doing an event in NE next year though.

Interesting timing on the NU/tOSU game and the run Bauserman may be one of my favorite QB s ever btw.

[HuskerGuy]

Finally got outside for a run this morning. Got 2.33 miles in over 24 minutes which is good with me since I ran the whole way and had a couple of very good sized hills. I'm going to try and wake up early at least 3 times/week and keep this up. Much nicer than a track and better prep for events with hills.

[weaponX]

......Bauserman may be one of my favorite QB s ever btw.

Now that he's gone I don't have to worry about incomplete passes ending up in section 140, row 23. That guy is the half of the reason why The Bucks couldn't hold that lead. I think you can agree that if Miller stayed in the game, the game would have played out much differently. Enough of this. I'm getting angry about Bauserman again and it's not healthy. He can't hurt me anymore.

Finally got outside for a run this morning. Got 2.33 miles in over 24 minutes which is good with me since I ran the whole way and had a couple of very good sized hills. I'm going to try and wake up early at least 3 times/week and keep this up. Much nicer than a track and better prep for events with hills.

I didn't know there were hills in Nebraska. I'm calling shenanigans. I believed you about the running until you mentioned hills. You're not fooling us.

As hard as it might seem, forcing yourself to get up in the morning will be great for you. Some mornings I think that I'm too tired to get up and run, but if I just suck it up, I'll generally fully wake up around mile 2. If I skip a day, I feel tired and out of it all day. It's really strange. I can't run early on Wednesdays because it is our community watering day and I don't want to be soaked from the sprinklers, plus the dogs hate it too. So, I'm always draggin' ass on Wednesdays.

I never liked running on a track or treadmill. Although, I never once have had someone come close to hitting me with their car while running on a track. Seeing different scenery is a huge plus too.

Have you tried talking your wife into running with you? Mine flat out refused last year and then she got pregnant..... I think the pregnancy was just a plan to get out of running with me. But I got a cool kid out that deal and a jogging stroller, so I'll just run with my daughter instead. Sometimes I think it is difficult running events with people who train by themselves since everyone runs at a different pace. Tough Mudder last year was like that. Somewhat frustrating until everyone found a comfortable pace.

[HuskerGuy]

Now that he's gone I don't have to worry about incomplete passes ending up in section 140, row 23. That guy is the half of the reason why The Bucks couldn't hold that lead. I think you can agree that if Miller stayed in the game, the game would have played out much differently. Enough of this. I'm getting angry about Bauserman again and it's not healthy. He can't hurt me anymore.



I didn't know there were hills in Nebraska. I'm calling shenanigans. I believed you about the running until you mentioned hills. You're not fooling us.

As hard as it might seem, forcing yourself to get up in the morning will be great for you. Some mornings I think that I'm too tired to get up and run, but if I just suck it up, I'll generally fully wake up around mile 2. If I skip a day, I feel tired and out of it all day. It's really strange. I can't run early on Wednesdays because it is our community watering day and I don't want to be soaked from the sprinklers, plus the dogs hate it too. So, I'm always draggin' ass on Wednesdays.

I never liked running on a track or treadmill. Although, I never once have had someone come close to hitting me with their car while running on a track. Seeing different scenery is a huge plus too.

Have you tried talking your wife into running with you? Mine flat out refused last year and then she got pregnant..... I think the pregnancy was just a plan to get out of running with me. But I got a cool kid out that deal and a jogging stroller, so I'll just run with my daughter instead. Sometimes I think it is difficult running events with people who train by themselves since everyone runs at a different pace. Tough Mudder last year was like that. Somewhat frustrating until everyone found a comfortable pace.

No question we lose if Miller stayed in, he was killing us.

We've got some pretty decent hills around here actually, it surprises a lot of people. Lincoln, not so much.

I wouldn't mind if the wife, joined, but I also enjoy doing my own thing. Not to sound bad, but the wife would likely slow me down a bit. She's a trooper and runs as much as she can, but she mixes in a fair amount of walking as well.

So you get up and run every day but Wednesday? I've been wondering about how frequently I should incorporate rest days.

[weaponX]

No question we lose if Miller stayed in, he was killing us.

We've got some pretty decent hills around here actually, it surprises a lot of people. Lincoln, not so much.

I wouldn't mind if the wife, joined, but I also enjoy doing my own thing. Not to sound bad, but the wife would likely slow me down a bit. She's a trooper and runs as much as she can, but she mixes in a fair amount of walking as well.

So you get up and run every day but Wednesday? I've been wondering about how frequently I should incorporate rest days.

I know what you mean about doing your own thing. Although, sometimes I think it'd be better if I had someone other than the dogs to talk to on the long runs especially.

My schedule is not something I ever thought I would do. But, with the baby and the afternoon heat it has to be this way. I'm up and running Mon, Tues, Thurs, and Friday @ 4am. Saturdays I get out of the door around 7 or 8, depending on when I wake up and run my long runs. So effectively, I rest Wednesday and Sunday. The general approach when it comes to rest is run when you feel good, rest when you feel bad. If your legs hurt, spread some walking in, if you feel fresh, go crazy.

My 12 week 1/2 marathon plan is something like this:

Week 1: M - 3.5mi Tu - 30 Minutes Th - 3.5mi F - 30 Minutes Sat - 6.0
Week 2: M - 4.0mi Tu - 30 Minutes Th - 4.0mi F - 30 Minutes Sat - 7.0
Week 3: M - 4.5mi Tu - 30 Minutes Th - 4.5mi F - 30 Minutes Sat - 8.0
Week 4: M - 5.0mi Tu - 30 Minutes Th - 5.0mi F - 30 Minutes Sat - 9.0
Week 5: M - 5.5mi Tu - 30 Minutes Th - 5.5mi F - 30 Minutes Sat - 10.0
Week 6: M - 6.0mi Tu - 30 Minutes Th - 6.0mi F - 30 Minutes Sat - 11.0
Week 7: M - 6.5mi Tu - 30 Minutes Th - 6.5mi F - 30 Minutes Sat - 12.0
Week 8: M - 7.0mi Tu - 30 Minutes Th - 7.0mi F - 30 Minutes Sat - 13.0
Week 9: M - 7.5mi Tu - 30 Minutes Th - 7.5mi F - 30 Minutes Sat - 14.0
Week 10: M - 8.0mi Tu - 30 Minutes Th - 8.0mi F - 30 Minutes Sat - 14.0
Week 11: M - 8.5mi Tu - 30 Minutes Th - 8.5mi F - 30 Minutes Sat - 14.0
Week 12: M - 9.0mi Tu - 30 Minutes Th - 9.0mi F - 30 Minutes Sat - Event

It seems crazy if you're not already a runner, but it really does work. I have an excel spreadsheet that I have used that tracks distance, time, pace and my goals. Basically Mondays and Thursdays are set distances where you must run the whole way, no stops. Tuesday and Thursdays are just timed runs when you can do some speed training/intervals but not for too long (resting is allowed but not for too long). Saturdays are set distance, with the caveat that since it much longer at first a little rest is ok. I'll generally break for 30-60 seconds to take water/energy shot every 3 miles and maybe spread some walking in until week 8 where I'll drink and run at the same time. The important thing is getting the distance.

With this plan, your saturday runs will start getting easier and your 1 mile splits will start to decrease on your shorter runs. Last summer on a friday I turned a 5:45 on a mile 'sprint' during my week 11 run. There is no way I could maintain that over a distance, but it was cool to run a time that fast. The slow increase on Mon and Thurs is barely noticeable on a weekly basis and by the time you get to week 10-11 you'll be amazed at how far you're running without stopping. The only unfortunate thing is with this rapid ramp up you're at a higher risk for running related injuries. But a good hydration/nutrition plan (lots of protein to repair muscles and good clean carbs to fuel them) combined with stretching and you should maintain your durability.

Basically, like any fitness plan, setting reasonable goals is paramount. For instance, I wanted to shave 10 seconds off my average split every week, so I focused on runner faster. I had to learn how to do this while maintaining enough endurance to finish my runs. One reason I like "MyTracks" on my phone is because it calls out splits to me every mile so I know if I need to pick up my pace. If I'm shooting for a 7:30 average and I run a 7:00 on mile 1 and a 8:00 on mile 2 I know I have to dig deep on mile 3 to make sure I don't miss my goal. On my Mon and Thursday runs, if I don't feel completely destroyed at the end I know I didn't do enough.

Sorry for the long reply to what was a short question. I Just drank a Monster (Absolutely Zero!) and I have this running stuff on my brain because my 12 Week kickstarter is this week since my foot healed. I'm actually working out twice a day right now.

Monday

Morning - Run: Started at 3.5 miles and increase by .5 miles each week
Afternoon - Burpee workout (7 reps/4 sets each exercise) - Frog Thrusts,
Squat Jumps, Pull up (switch between close grip and overhand each set),
standard burpee, Deep Swimmers press (curl to shoulder press). Abdominal
workout (15 mins)

Tuesday

Morning - Run: 30 minutes regardless of distance, starting week 3 with
weight vest (20 lbs)
Afternoon - Plyometrics with weighted vest (20lbs)

Wednesday

Morning - rest
Afternoon - Back/biceps (pulls ups and curls) and Abs

Thursday

Morning - Run: Started at 3.5 miles and increase by .5 miles each week
Afternoon - Burpee workout

Friday
Morning - Run: 30 Minutes (same as Tuesday)
Afternoon - Chest/Back (push ups and pull ups) and Abs

Saturday
Morning - Run: Max distance
Afternoon - Stretch

Sunday

ALL day rest

[Prime Winner]

geez X, its like we've got a pro trainer here helping us .

I think I've hit the wall this last week. dont know if its my diet or just too much jogging. Im guessing its my diet because I only eat a no frills sandwich with low fat chips for lunch and dinner most days. and after my 4 mile treadmill run saturday I felt like crap, like it wasnt worth it. and todays 2 miles, which should have been a breeze, felt like I was struggling most of the way.

in your last post, you mention protein for muscle repair, and clean carbs for fuel. what would you call good clean carbs? and is this a decent way to start feeding protein in?

[nmcmahan52]

food is the best way to get protein in, but supplements help if you don't get enough

ran 2 last night also, hadn't ran in at least a week or so, 20:27 but i felt like dying

[weaponX]

Ha I guess I should have put in a disclaimer. I'm by no means a pro (at anything), I just found what worked for me.

If you're exercising, you MUST, MUST, MUST eat properly. By eating properly, I mean tracking what you eat and making sure you get enough calories. If you're cardio exercising and you're operating at a calorie deficit you're going to run into training walls. I suggest a calorie tracker, like myfitness pal, that has apps for IOS and Android, so you can see exactly what you are eating. Don't forget water! I drink about 2 gallons of water a day, which is a lot. But hydrated muscles are happy muscles and they are more efficient at flushing waste out helping with muslce recovery.

What I do to cut fat is eat 1 gram of protein per pound of body weight. So, if I weigh 225lbs, I'm eating 225 grams of protein (lots of chicken, fish and lean sirloin), and I'm filling in the rest of my calories with good fats (avocados and almonds, ftw!) and good carbs (lots and lots of leafy greens and moderate amounts of whole grain pasta). When I'm in the beginning of a training cycle, I'll eat very few carbs. My Protein/Carb/Fat Ratio will be something like 60/20/20. Unfortunately, I'm unable to keep this up for long since, like you, I'll run out of glycogen supplys in my muscles/liver and won't be able or feel like continuing. When I feel myself hitting the wall I'll SLOWLY start adding more carbs into my diet until I get to a 40/40/20 ratio. Your body needs fat to run properly so try not to cut all the fat out. When I feel like I have tons of energy again, I'll slowly start to decrease my carbs again to force my body back into fat burning mode. I'll do this back and forth until I've reached week 8 and then I'll stay more balanced 40/40/20 until event day. Granted, this may not work for you and everything I've stated is just from what I've used in my exp and worked fine for me.

Bottom line, if you're feeling out of energy, it's your body telling you it doesn't have enough of the right kinds of fuel to keep runinng.

On the subject of protein powder/supplements - I've used a lot of them. I like some of them. Most of it is a matter of personal taste in my opinion. I'll usually consume a protein shake in the morning after my run with a bowl of oatmeal to help aid in recovery. My post resistance recovery drink is something different and it has more carbs in it, plus it tastes good to me. Try not to use protein powder as a meal replacement constantly. It is a supplement intended to fill in some small holes your diet might leave behind. I suggest finding a protein powder that tastes good (so you'll drink it), is low carb, high protein, and low fat. I can't remember the name of mine, but it has 30g of protein and only 1g of carb/sugar. I mix it with ice, flax seed (nopalina), steel cut oats, and mootopia (HEB's low sugar, high protein, lactose free milk). I like it a lot, plus, it has fiber in it (thanks to the flax and oats) to aid in digestion. I use protein supplements sparingly because the real thing is better for you (actually eating).

Another thing you should consider is nutrient timing/eating before and after your workouts.

When/if you work yourself up to long runs, something to consider is energy shots. I use clif shot blocks. I tried the GLU gel and hated it.

It's a lot to absorb, and by no means should you take my word as law. A little research goes a long way. Again - long post, sorry for the probably boring read, but I hope it helps on some level.

[weaponX]

food is the best way to get protein in, but supplements help if you don't get enough

ran 2 last night also, hadn't ran in at least a week or so, 20:27 but i felt like dying

You said exactly what I was trying to say.... I just used more words and they took a while to type while working. Next time I'll just have you answer for me, ha ha ha!

Are you still running with the NB Zeros? Still like them? I'm curious about your impressions on them now.

[nmcmahan52]

i use myfitnesspal to track my food, it's a pretty awesome app and if you eat a lot of the same stuff it remembers it all so you just have to hit some checkboxes and you're done, so far with actually running and exercising and being conscious of what i eat, i've lost 20 lbs in about 3 months

still loving the zeros, tend to have little to no calf soreness anymore, and with the color of them i get at least one person to say something about them daily

protein wise i bought this stuff the other day, tried it last night and was pleased, blends really easily in my shaker cup

http://www.amazon.com/Optimum-Nutrit...9681819&sr=8-1

[weaponX]

i use myfitnesspal to track my food, it's a pretty awesome app and if you eat a lot of the same stuff it remembers it all so you just have to hit some checkboxes and you're done, so far with actually running and exercising and being conscious of what i eat, i've lost 20 lbs in about 3 months

still loving the zeros, tend to have little to no calf soreness anymore, and with the color of them i get at least one person to say something about them daily

protein wise i bought this stuff the other day, tried it last night and was pleased, blends really easily in my shaker cup

http://www.amazon.com/Optimum-Nutrit...9681819&sr=8-1

Great to hear you're having success with weight loss and are still liking the shoes. I've almost stopped wearing my VFFs and have gone full on with the NB Zeros ( same color and everything). I love them.

[Prime Winner]

I think I'll go the eat food before trying supplements route.

since last saturday I did treadmill runs of 4 miles (43:21), 3 miles (30:00), and 2 miles (19:59). all runs were a struggle, and I felt like crap after each one, so I was really dreading todays 4 miles on the road. after reading that bananas give quick fuel, I ate a banana about 15 minutes before starting. about 22 minutes in I realize I didnt turn on my phones GPS before starting so endomondo was useless (luckily I mapped out the routes distance in advance). so I press on hoping for the a decent time without the aid of pace updates. not only did I feel great the entire run, and didnt need to stop, but I finished the 4 miles in 41:43. between the ease of the run and improved time, Im on cloud 9.

[nmcmahan52]

a friend of mine from work did the indiana tough mudder this weekend, said he thought he broke his arm on that warped wall thing