Odin is so butt hurt he's going after my personal info now.

[Odin]

I'm 10 years older than you and I can run 1.5 miles in 9:49. I WIN!!!!!

Steve

Yes, you do! I cannot now, nor could I ever, run a 1.5 mile under 10 minutes.

BTW - I can help you easily get under 11 minutes running less than you are now through simple interval training workouts. You'd increase your fitness a huge amount and get much faster with less overall running... Lemme know if you are interested...

Steve[/quote]

Thanks, but I gotta tell you that I'm extremely limited by lack of motivation to run. I absolutely hate running, even after years of running. I do it only because I have to maintain a certain level of fitness and endurance, but it's all I can do to keep myself jogging a few times a week and running the 1.5 mile in the 12's.

But I would like to know about the workouts, I'll give it a try but I can't say I'll stick with it (I know my weaknesses, and laziness is a big one).

 

[MOAAH]

WTF, 24 hours and this thread has turned almost
Oh well, just had to say that not all pigs are bad!

This one maybe the latest member of my extended family
Unless I forget to feed my dogs

 

[Odin]

That pig is bad ass!

 

[Anonymous]

Thanks, but I gotta tell you that I'm extremely limited by lack of motivation to run. I absolutely hate running, even after years of running. I do it only because I have to maintain a certain level of fitness and endurance, but it's all I can do to keep myself jogging a few times a week and running the 1.5 mile in the 12's.

But I would like to know about the workouts, I'll give it a try but I can't say I'll stick with it (I know my weaknesses, and laziness is a big one).

Ok, here's what you do. First calculate your current fastest 1.5 mile time as a per 400m pace in seconds. Now take 10-15% off of that and you have a basic 400m range for begining training...

Now, one day a week, go to a high school track to run. Jog a mile slow to warmup. Do a bit of stretching... Now jog another 400m slow... Then...

Run 400m (one time around the track in the interior most lane) in the basic 400m range you calculated.... Keep an even pace. Don't blitz the first half and struggle through the last half slower. It may take a couple to find your pace. Wear a stopwatch and look at it each 100m to see if you are on pace. Adjust as required, keep it even... Walk/jog 200 meters (half the track)... This is one full "repeat"

Repeat 4 times...

Now run 2-4 100-150m sprints full out... Jog a mile to warm down. Stretch. Go home...

Over the course of several weeks increase the number of repeats from 4 to 8 to 10 to 12. You'll know when to stop because you stop when you can't keep up the basic time in the fast part of a repeat.

Once you have reached 12 repeats in a track session, come back another day and run 1.5 miles as a test (after a short jog to warm up). Run to get your best time. Run hard, but keep an even pace similar to the 400s you ran. If anything, you want to finish the second half faster than you started. This is call "negative splitting". You are gonna be shocked and amazed at the outcome and what you were capable of....

Once you've done this - the next time you go to the track, use a new basic 400m time calculated based on your new 1.5 mile best time... Repeat. Mix in some 800m, 1200m and even mile repeats... Do a pyramid (400, 800, 1200, 1 mile, 1200, 800, 400). Always warm up and warmdown. Stretch as well.

This will keep you challenged and in the game - you'll find yourself eating better, getting more rest, etc... Any excess weight will come off. You will get faster and faster...

I'd also recommend adding one long run a week. Start with whatever distance you are running now and increase at 0.5 miles per week until you reach 10-12 miles. Unless you are gonna run a 10K or longer, you don't need to go further...

Good luck and stop being a goddam lazy ass...

Steve

 

[Odin]

Ok, here's what you do. First calculate your current fastest 1.5 mile time as a per 400m pace in seconds. Now take 10-15% off of that and you have a basic 400m range for begining training...

Now, one day a week, go to a high school track to run. Jog a mile slow to warmup. Do a bit of stretching... Now jog another 400m slow... Then...

Run 400m (one time around the track in the interior most lane) in the basic 400m range you calculated.... Keep an even pace. Don't blitz the first half and struggle through the last half slower. It may take a couple to find your pace. Wear a stopwatch and look at it each 100m to see if you are on pace. Adjust as required, keep it even... Walk/jog 200 meters (half the track)... This is one full "repeat"

Repeat 4 times...

Now run 2-4 100-150m sprints full out... Jog a mile to warm down. Stretch. Go home...

Over the course of several weeks increase the number of repeats from 4 to 8 to 10 to 12. You'll know when to stop because you stop when you can't keep up the basic time in the fast part of a repeat.

Once you have reached 12 repeats in a track session, come back another day and run 1.5 miles as a test (after a short jog to warm up). Run to get your best time. Run hard, but keep an even pace similar to the 400s you ran. If anything, you want to finish the second half faster than you started. This is call "negative splitting". You are gonna be shocked and amazed at the outcome and what you were capable of....

Once you've done this - the next time you go to the track, use a new basic 400m time calculated based on your new 1.5 mile best time... Repeat. Mix in some 800m, 1200m and even mile repeats... Do a pyramid (400, 800, 1200, 1 mile, 1200, 800, 400). Always warm up and warmdown. Stretch as well.

This will keep you challenged and in the game - you'll find yourself eating better, getting more rest, etc... Any excess weight will come off. You will get faster and faster...

I'd also recommend adding one long run a week. Start with whatever distance you are running now and increase at 0.5 miles per week until you reach 10-12 miles. Unless you are gonna run a 10K or longer, you don't need to go further...

Good luck and stop being a goddam lazy ass...

Steve

Thanks! That's a hell of a run workout for me. I'll work on that and see if I can force myself to stick to it. I have a school track a few miles from my house where I run timed laps when I want to get a time.

The negative splitting thing is where I've always had a problem in the past, I try to do it and finish strong but I always end up being too tired to push harder at the end of a run. However, that might be more mental than physical, I do know that running is mostly mental and that you can push yourself way beyond when you think your body is ready to quit because I've done it in training, but I had the benefit of peer pressure and other people to keep pace with. It's harder for me to run alone.

Lifting weights sure is a lot easier than running.

 

[degenaro]

WTF, 24 hours and this thread has turned almost
Oh well, just had to say that not all pigs are bad!

This one maybe the latest member of my extended family
Unless I forget to feed my dogs

Trust me you have to worry more about the dogs being the pigs dinner...
Here's mine...

 

[Anonymous]

Ok, here's what you do. First calculate your current fastest 1.5 mile time as a per 400m pace in seconds. Now take 10-15% off of that and you have a basic 400m range for begining training...

Now, one day a week, go to a high school track to run. Jog a mile slow to warmup. Do a bit of stretching... Now jog another 400m slow... Then...

Run 400m (one time around the track in the interior most lane) in the basic 400m range you calculated.... Keep an even pace. Don't blitz the first half and struggle through the last half slower. It may take a couple to find your pace. Wear a stopwatch and look at it each 100m to see if you are on pace. Adjust as required, keep it even... Walk/jog 200 meters (half the track)... This is one full "repeat"

Repeat 4 times...

Now run 2-4 100-150m sprints full out... Jog a mile to warm down. Stretch. Go home...

Over the course of several weeks increase the number of repeats from 4 to 8 to 10 to 12. You'll know when to stop because you stop when you can't keep up the basic time in the fast part of a repeat.

Once you have reached 12 repeats in a track session, come back another day and run 1.5 miles as a test (after a short jog to warm up). Run to get your best time. Run hard, but keep an even pace similar to the 400s you ran. If anything, you want to finish the second half faster than you started. This is call "negative splitting". You are gonna be shocked and amazed at the outcome and what you were capable of....

Once you've done this - the next time you go to the track, use a new basic 400m time calculated based on your new 1.5 mile best time... Repeat. Mix in some 800m, 1200m and even mile repeats... Do a pyramid (400, 800, 1200, 1 mile, 1200, 800, 400). Always warm up and warmdown. Stretch as well.

This will keep you challenged and in the game - you'll find yourself eating better, getting more rest, etc... Any excess weight will come off. You will get faster and faster...

I'd also recommend adding one long run a week. Start with whatever distance you are running now and increase at 0.5 miles per week until you reach 10-12 miles. Unless you are gonna run a 10K or longer, you don't need to go further...

Good luck and stop being a goddam lazy ass...

Steve

Thanks! That's a hell of a run workout for me. I'll work on that and see if I can force myself to stick to it. I have a school track a few miles from my house where I run timed laps when I want to get a time.

The negative splitting thing is where I've always had a problem in the past, I try to do it and finish strong but I always end up being too tired to push harder at the end of a run. However, that might be more mental than physical, I do know that running is mostly mental and that you can push yourself way beyond when you think your body is ready to quit because I've done it in training, but I had the benefit of peer pressure and other people to keep pace with. It's harder for me to run alone.

Lifting weights sure is a lot easier than running.

Couple of things:

1) Lifting weights is harder for me. We're all different.
2) If this workout seems daunting. Start with 2 repeats and work up from there. What you want to do is see improvement every week...
3) Running is mental and physical. You need to train your body and mind to manage pain. That is what all endurance sports are about - pain management. The cool thing is you start understanding how your mind and body work at their limits...
4) If you are truly sick or tired or injured - skip this workout, however don't make excuses with yourself to skip it when you really are capable.

Steve

 

[MOAAH]

That pig is bad ass!

Thanks
FWIW, I love a good flame thread but I also love a happy ending
Kudos to you for maintaining a sense of humor and not taking any of this too personal!
BTW, I'm old enough to be your parent; still have all my hair, still have the same waste line as when I was 21. But, I ride up this mountain everyday(weather and schedule permitting) on my mountain bike.

Nothin' like exercise to keep old age at bay

 

[MOAAH]

Trust me you have to worry more about the dogs being the pigs dinner...
Here's mine...

Awesome! I agree that when the little piglet grows up like yours I'll have to watch my dogs.., but for now he seems to get along pretty well with canines.

 

[Gainzilla]

I'm 10 lbs overweight, but not "out of shape". I'm not 18 anymore and I can't wear the same pants I wore in the 80's, but I still work out and run 4 days a week. I'm not a bodybuilder or a runner, but in my late 30's I can still run a mile in the 7's which is more than a lot of folks can say...in fact a lot of folks can't run to the end of the block without giving up. So I won't claim to be Mr Fitness, but I ain't in bad shape. Those website pics are mostly from 5+ years ago and I did gain about 25lbs back in 2002-2004.


BTW, love the avatar!

well I stand corrected then. Im pretty sure that I couldn't run a mile without launching my lunch

If I worked off the beer gut I'd be all set.


You're not a smoker are you?

Smokers get a special treat when they run - all over their shoes.

Not true, When I was smoking a pack a day, I could run 5 miles in under 35min and still do a mile in the lower 6's. then again, when it comes to overall fitness, Ive always been way ahead of the average no matter what shape I was in...

 

[Gainzilla]

Unfortunately I have been blessed with the very same wrist condition.

Join the club! I had a laugh and then looked at my wrists and said.....damn. [/quote]

I have some pretty big wrists and Im not sure whether to blame it on genetics or too much alone time...

 

[Anonymous]

I have some pretty big wrists and Im not sure whether to blame it on genetics or too much alone time...

If it had anything to do with "alone time" the average watch would have a much larger band...

Steve

 

[Odin]

You're not a smoker are you?

Smokers get a special treat when they run - all over their shoes.

Not true, When I was smoking a pack a day, I could run 5 miles in under 35min and still do a mile in the lower 6's. then again, when it comes to overall fitness, Ive always been way ahead of the average no matter what shape I was in...

Wow, that's damn good. I remember we had one diehard smoker in my academy class that refused to quit. He'd smoke right before PT every night and he'd get a cig the minute we got out of PT. And he puked plenty. We had one particular instructor that used to tell us "tonight we're going to run in one direction until Leonard pukes, then we're going to stop and do pushups and crunches for 30 minutes, then we're going to run back" . There were some nights when I wished he would puke a whole lot quicker.

You should still quit smoking, emphysema is a terrible way to go out.

 

[Odin]

That pig is bad ass!

Thanks
FWIW, I love a good flame thread but I also love a happy ending
Kudos to you for maintaining a sense of humor and not taking any of this too personal!
BTW, I'm old enough to be your parent; still have all my hair, still have the same waste line as when I was 21. But, I ride up this mountain everyday(weather and schedule permitting) on my mountain bike.

Nothin' like exercise to keep old age at bay

I'll trade you my "youth" for your hair and waistline.

In the Dallas area we don't have mountains, but I do occasionally find a residential street with about a 7 degree incline to jog on...does that count as mountain climbing? It's pretty damn flat around here, my driveway is the steepest hill for miles around.

 

[Gainzilla]

You're not a smoker are you?

Smokers get a special treat when they run - all over their shoes.

Not true, When I was smoking a pack a day, I could run 5 miles in under 35min and still do a mile in the lower 6's. then again, when it comes to overall fitness, Ive always been way ahead of the average no matter what shape I was in...

Wow, that's damn good. I remember we had one diehard smoker in my academy class that refused to quit. He'd smoke right before PT every night and he'd get a cig the minute we got out of PT. And he puked plenty. We had one particular instructor that used to tell us "tonight we're going to run in one direction until Leonard pukes, then we're going to stop and do pushups and crunches for 30 minutes, then we're going to run back" . There were some nights when I wished he would puke a whole lot quicker.

You should still quit smoking, emphysema is a terrible way to go out.

I dont smoke anywhere near that anymore. Matter of fact, I go most of the week without smoking at all. On wednesdays when we practice, I may have 2 cigs and on a night that we play, 5 or so.. Usually, I can make a pack last more than a month these days.. one day , Ill get around to quitting all together

 

[Anonymous]

one day , Ill get around to quitting all together

The future does not exist. All you have is this moment...

Steve

 

[degenaro]

I dont smoke anywhere near that anymore. Matter of fact, I go most of the week without smoking at all. On wednesdays when we practice, I may have 2 cigs and on a night that we play, 5 or so.. Usually, I can make a pack last more than a month these days.. one day , Ill get around to quitting all together

That'll change when I'm back at Casa Kage in September!!!!!

 

[Gainzilla]

I dont smoke anywhere near that anymore. Matter of fact, I go most of the week without smoking at all. On wednesdays when we practice, I may have 2 cigs and on a night that we play, 5 or so.. Usually, I can make a pack last more than a month these days.. one day , Ill get around to quitting all together

That'll change when I'm back at Casa Kage in September!!!!!

Not if Xander is around Bro, I dont smoke in the house or anywhere near him...

 

[degenaro]

WTF, 24 hours and this thread has turned almost
Oh well, just had to say that not all pigs are bad!

This one maybe the latest member of my extended family
Unless I forget to feed my dogs

What are the puppies btw...

 

[degenaro]

I dont smoke anywhere near that anymore. Matter of fact, I go most of the week without smoking at all. On wednesdays when we practice, I may have 2 cigs and on a night that we play, 5 or so.. Usually, I can make a pack last more than a month these days.. one day , Ill get around to quitting all together

That'll change when I'm back at Casa Kage in September!!!!!

Not if Xander is around Bro, I dont smoke in the house or anywhere near him...

I see a Long Island stay...