I have no idea of how to pace myself or how fast i'm going other than a generic feeling for the most part. I generally time the entire run but that's about it.
I know there are watches and things that supposedly help but I am pretty new to this and wouldn't begin to know what to look for. I did see an ad for
a Garmin type watch that supposedly did it all and could be downloaded to the computer but it seemed a tad pricey. I know iphone has aps as well but I don't have one of those either.

In any case I am gaining some speed and distance and i've been really focused on doing the evolution running style though it will likely take me a year to
be proficient at it. I'm also thinking of trying barefoot or minimalist but that won't be till spring since it's getting to cold to get started on that adventure.

i don't know either lol, i know those numbers because I run on the treadmill.

worked out b4 work today. i hardly ever do that but couldn't sleep that well.

quick workout. ran 3k in about 17:30. first half was faster than the 2nd half. sweated a lot though.

did some lat pullups and bicep curls. showered then to work.

Ran 5k, right about 30 minutes. I know I start off slow and improve as the run goes. I am having some ankle trouble
from an old injury.

I didn't feel like running at all yesterday but I made myself get out there. Got in 1.75 miles.

I use mapmyrun.com in order to figure out the mileage outside in case anyone is interested. I haven't timed myself yet but I know that I am running slow. I figure once my body is used to actual running, then I can really try to improve on things.

Did an upper body workout today. 15 minute warmup on crosstrainer, a bunch of free weight stuff, couple machines, and some ab work on the mats. Nothing exciting, but it was a good workout.

did some bench, flies, tricep pulldowns.

Ran 6.6 miles. I guess that's a bit over 10k today. took me 60 min. 6.2 miles is 10k, that took me 57 min.

I'm beat.

I use that as well and I think it's great. I use that for distance and time myself.

I did an ab workout (bosu) which really hits the core and some running exercises, then in the afternoon did some sprints
to try and work on speed. Could not wake up this morning and my legs felt dead so I am going to run Sunday, take Monday off from running
and do upper body and then do the 5K run Tuesday.

rolled for a couple hours with some army guys, pretty happy with myself, subbed them all, all bigger than me and they work out 24/7 while i drink for a living

FEAR MY SKILLS!

ha ha, kick some army ass gooch!

Skated this morning with a bunch of old dudes. They skated circles around me, all old bastards who drink 24/7, while I've been working out a few days a week.

F M L

was hitting sweeps all over the place and countered his omoplata with a super slick roll to catch him in one and finish with a nasty armbar

nice to see the mat time is paying off

What's up guys? I've been busy with a whole bunch of life things including a prop-bet so that I haven't been able to post in awhile. I've become really bored with the standard free weight routine (5x5, Texas Method) and am making the transition for awhile to kettlebell workouts alongside my jiu-jitsu and other cardio work. Hope everyone is doing well.

yahhhh!!!!!

ive been drinking far too much lately too.



welcome back socal. missed your posts of your 5 by 5 workouts



as for me. ran 10k fri, 5k sat and 10k sun. feel good about that. 10k takes me 57 min. not fast but i'm happy that i can do it. I'm honestly dying by the end.

Took a few days off and started to feel fat, so I ran 2.75 miles on Sunday. Still not timing it and not really judging any exact distances. I ran till I was tired, then checked out on Mapmyrun to see how far I went. I think I may start timing next week since I am almost up to running three miles.

Was at the book store yesterday and saw the book "Born To Run", i'm too lazy to go back right now, but was that the book you were talking about Randy? It was $25, so I will probably just see if they have it at the library and then decide if I want to add it to my personal book shelf.

Yeah, that's the book. The library will have it but there will likely be a wait. Their is a paperback coming out next spring I think which will be cheaper.
The audio version might be easier to get as well or used on amazon.

I did a leg workout today, the same one as last week. Went pretty well, upped the weights in everything. Only managed 13 reps on my last set of the day though (we were doing 3 sets of 15), but a great workout nonetheless. I've been just doing 2 days a week with the trainer, but next week I'm going to start doing 3 again. I'm assuming the extra day is going to be a cardio day but I'm not sure.

Also this Friday, we're going to do a weighin on the really expensive gym scale, but I'm pretty sure I'm at a new lowpoint right now, around 210! I was down to 211 before I went to Vegas, and then got back up to close to 230 a couple months ago.

sucked at running today, totally died after 2.4 miles, about 3.5 Kish? probably cause I ran 25 k over the last three days and I'm just too tired. also ate ribs and drank wine an hour b4 i hit the gym?
dunno, prob both. anyways, did some bench, dips, tricep pulldowns.

Sunday morning I decided to trail run since it was absolutely perfect fall weather. Unfortunately
the colored trail markers brown and orange apparently looked the same in my Native polorized sunglasses.
Instead of a 3 mile run it turned into an 8 mile adventure. Since I planned on running a short distance I didn't
take water or anything. I got lucky about 5 miles out and ran into some hikers that gave me water and directions.

Unfortunately the directions informed me that I was still 4 or 5 miles from where I needed to go. Running was awesome
initially, up and down hills (some very steep) under tree cover, through fields, over rocks through creeks etc. It sure
beats the same subdivision morning run. So anyway it whipped my ass. I stood there for a while with my hands on my
knees and my legs burning wandering if I really screwed myself and if I would make it. Not that I couldn't walk but get a cramp
or dehydrate or something. Plus I have a bum ankle that was killing me.

I took a deep breath and calmed myself down and thought, fuck it, just start over
as if it was a brand new run.

I made it back okay and actually enjoyed it having some great running stretches mixed in with some walks up the steeper hills.

I thought I wouldn't be able to walk Monday but I iced down pretty good when I got home and it's not too bad. I did an ab workout
on the bosu Monday and have been avoiding stretching my legs or anything. They're really tight and cramped.

The great news is I run my first race tonight, the Ghosts and Goblins 5K. Haha, I hope I can make it through let alone post a good time.

Oh well, live and learn.

Sounds like a fun adventure randy! The next couple of times you do the run you will start to know which trail you are on and if you feel like doing the entire 8 miles again!!! Nice work on that.

So what kind of sunglasses does everyone wear when running. I sweat A LOT so I usually run without them, however last sunday I did the run at 2 and it was supre bright out. Suggestions?

Dang that's really awesome! When anyone asks about my running I tell them there's nothing i've ever found that
I truly love and hate so much at the same time. I am cursing sometimes doing it but after it's finished I feel great.
Mostly I just stay relaxed and go at my own pace and really try to enjoy being outside. I love being able to listen
to music as well though on the trail run I alternated to be able to hear the sounds.



I am addicted to Native sunglasses. They are very lightwight and you can't shake them off your head if you tried. The lenses are excellent, scratch resistant, polarized and come with a lifetime warranty. I recently petty much just smashed my pair but sent them back and they gave me new ones. I wore them virtually every day for a year. Work, biking, running, cutting grass going out, what ever. They come with 4 lenses that you can switch around as well for different lighting. Ebay usually has deals but go somewhere and try them on first to get the right size and style.

just got back to teaching classes yesterday, will force me to do some more cardio and work off the shit load of beer i've been drinking

feeling it a bit today, more so in the joints than the muscles

Finally felt good enough to try a 5K. Finished it in 35:22, not really as good as I wanted but it's a start. At least I pushed on and made myself do it. I am hoping to be able to keep this as my minimum run and branch out to longer runs. My legs are starting to feel better, so hopefully that is a good sign.

glad to see people are still running and working out.

I haven't gone to the gym since sat. time to go tonite.

I don't like this whole timing thing ... I am finding out how slow I really run!! Did 2.5 miles last night in 31:13. Part of this was a hill and I had to walk some of it, but I think my lungs are getting a little bit better. I feel good about the running, I just hope that the time starts to improve as well as the distance. I really want to be able to just get out and run 8 - 10 miles without batting an eye ... however i know that is going to take some time to get to that point!

there are 9 girls in my jiu jitsu class now

thank you lululemon

lol.

i tried on some lululemon pants (for men), thinking about getting a couple of pairs. they are pretty comfortable.

did some bench today, tricep pulldowns, ran 1 mile.

10 reps for bench at 225. the first time i could do that many. milestone!

you better throw in a set of dead lifts, chop down a couple trees, brand some cows and bale some hay after trying on those pants

with privates i'm now rolling 4 times a week and getting in a good couple hours of calisthenics and stretching on top, should be back in shape in a month

Had a better run yesterday. Did the same 2.5 miles from tuesday but finished in 27:04. My legs and lungs actually felt really good. I am planning on doing a small run tomorrow and then on Sunday try to do 5 or so miles of trail running to see how it goes. There are some good hills and such where I am going so it should be a fun test, I won't really care if I have to walk some or not, just want to get out there and see what I can do.

lolololololol

what does "with privates" mean?



awesome!!!!


I worked on my back and just blasted my biceps this morning. good workout.

"including privates" i do private jiu jitsu lessons with a couple people

broke my hand on some douchebags face the other night, put a little windex on it to try and take down the swelling but not looking that good right now, gonna try and walk it off

ah, i c.

damn, sorry to hear you broke your hand. the other guys face must be in bad shape though

appears to just be more soft tissue damage than a fracture so should be good in a week, other guy was ugly to start with so no problem

Went to the gym today for the first time in 2 weeks. The day after my last workout I got pretty sick, I think with swine flu. I started feeling better gradually last week, and felt really good today, so I went. Things went great until about half an hour in, I did 6 reps of bench press, then all of a sudden I couldn't do the 7th. We tried lowering the weights until it was cut in half and I could only do a couple more reps. I started to feel nautious and incredibly weak, and my trainer said I went pale, so I quit and came home, and feel kind of crappy right now.

Saturday I went to get some new running shoes. I wanted to get properly fitted and make sure that I had the best shoes for street running which is what I am doing 90% of the time. So got all fitted and ended up picking a new pair of Adidas. My old shoes are Asics and I love them, however for the proper fitted street shoes the Adidas were $30 cheaper than the Asics so I went with them to test them out. So I got home and did a quick 2 mile run, nothing too extravagant as I was planning a big run for sunday.

Sunday comes along and I went off with a couple of friends to do some trail running. My other friends are much more experienced runners, but I went into the run knowing they were going to kick my ass. So we did a mile warm up and then headed up a very painful hill. The elevation change was 850 feet in around 1/2 - 3/4 of a mile. That basically killed me, but I made it up through running just a little of the begininning, then jogging, then walking, then stopping and walking some more. However, both my friends didn't even make it the whole way without stopping so that made me feel a little better. Anyway after we reached the top, we did another mile on top of thie ridge that went up and down. After we got to the main peak we were trying to get to, I told them I was done running and that I would just hike the rest of the way down. I ended up running / Jogging / Walking 3 miles and then hiked three miles back. so all in all a good day, but my legs were super sore last night, but that is a good thing. I can't wait till the day that I can actually make it up a hill like that with some gas left in the tank ... but that is what training is all about.

next time just put him in a submission and save your hands.



damn, hope you feel better soon. don't push yourself if you have swine flu.




yep, keep training, it's mostly about the journy.

Thanks for the kind words Dratj. Went out yesterday and ran my second 5K since I started training again. Finished in 34:22, but to be fair I was trying some interval sprint training along the way. The first two miles were sort of brutish, but I was going between a fast pace and then a slower pace. I was picking spots in the road that I would pick up the pace towards and then slow down until I got my breath back. The last mile was very good and I kept it at a very nice even pace.

Hey Randy, what happened to you? You still training or did you go to full recovery mode after your race?

anytime

I ran 5k this morning on the treadmill.

Benched 240 for the first time for six reps, twice!! Booyah!

Ran a nice 2.5 miles last night. Fininshed in 26:12 which is a minute better than the last time. i am feeling way better during the run and I only had one part after a hill that i was huffing and puffing. Hopefully this weekend we will be going back to try that crazy hill again and hopefully i'll do a little better!!

Did another 5K yesterday. It was the best one yet. Felt really good the whole way, not sure if I had enough gas to make it another mile, but it was good. Finished in 33:12

Still here. I had done some trail running right before my race and then did some damage overdoing it during the race. I took about 5 days off and was still having some issues. I had been reading for a while about
barefoot/minimalist running and finally decided to make the transition. I was a forefoot runner in the first place so I didn't think the transistion would be that big but it is little more difficult than I thought(or hoped).

It hits some different muscles, mainly the lower calf. Oh, I bought some Vibram Five Finger Treks since it's too cold to go barefoot. I was always twisting my right ankle which was sprained really bad about 10 years ago
and started flaring up when I ran. I was having a ton of other muscle and foot issues overpronating, etc. I started off with just a mile in the VFF's and have been gradually working into gtting used to them with an occasional
5 miles run in the shoes to keep up the cardio. The most I've done in the VFF's is 2 miles but i'm really trying to push it as I would like to run the 8K in them on Thanksgiving. They are so different than shoes it isn't funny. You
feel so much lighter once you get a little used to it.

I've been doing upper body and some lower body mixed in as well to keep that going. I also have been doing some core exercises on the bosu and running exercies using a metronome like running in place. I am light years away
from where I want to be but tons ahead of where I started. On the bright side running in the VFF's has cured all my ankle/leg issues while running. I'm really looking forward to hitting the trails this Sunday in the Treks as well.

The only down side of things is that i've let the diet slip recently and this morning I noticed I gained 2 lbs over the last week so I'm back to the grind on that as well.

Here's a pic of the Treks



A pic of me just after the race



And a pic of where I trail run

Bump.


I'm still going occasionally.. today after a warmup on the crosstrainer, my trainer wanted me to hit the treadmill. Last time I was on there, I think I did 1 mile in 23 minutes or something ridiculous like that, today I did 1.5 miles in 17:37 doing intervals of half a lap at 4 mph, and a full lap at 6 mph. I barely finished, but I did finish so it was very good. Then we did some rowing for 15 minutes, and a bunch of ab work. Going in for legs tomorrow.

I've still been running every other day. I ran my longest last friday, 4 miles in 43:45. Took two days off after that and then headed back out yesterday and did 3.4 miles in 35:30. I'm starting to feel pretty good running, and I am hoping to be able to start adding more and more distance. The only thing has been recovery time. My days off I really don't feel like going to the gym. i know I should and it would probably help, but I just feel tired.

Brigette dragged me to this water conditioning class on Sunday and Monday.

It was better than expected, and you can kinda work as hard as you want to work. I wouldn't call it a cardio workout, but it got the heart rate up a bit and worked out a lot of different areas for an hour straight. I'd go back, it's a nice change of pace, and everything in the water is more fun.

glad to see guys are still working out. just dropping in to say that I'm still going to the gym. started jan of this yr and still going strong. lasted longer than most people thought. my goal is to make it a lifestyle change and keep doing this forever.

Did a good upper body workout yesterday, and a solid cardio today, 30 minutes on the crosstrainer, 20 minutes on the treadmill. I would have liked to get one last legs workout in before I go to Vegas on Sunday for a week (woot!), but I hate doing legs late in the week since I have bowling Thursdays, and hockey Sunday mornings. I've been eating horribly lately unfortunately, and drinking beers again after a 2.5 month sober period, but I'm still the lowest I've been in weight in about 3 years, 204 lbs.

Last time I went to Vegas I quit working out for like 4 months, this time I'm only going for a week, and definately staying on track when I get home!

204, wow. Nice.

I'm finally back to lifting seriously again. I've been consistently going for the last month. I basically took two months of because of shoulder problems but now that my separation is healed I'm seeing some gains again. I'm continuing with my 6 day a week split body workout that I used last spring. I saw much better gains with this than I did trying to do a twice a week full body workout over the summer.

I'm glad to see a lot of you guys are still at it. Randy, I'm really impressed. I uses you as an example for my Dad to try to convince him to start working out again. The first summer after he retired he lost 20 pounds to drop to 175 lbs. Since then, 2 years ago, he stopped working out. He's probably fifteen years older than you, 59, but I use you for encouragement.

Encouraging - I rocked out some running this weekend. 2.5 miles on Saturday and 5K on Sunday. Also did some rock climbing on Saturday night. I am thinking of getting more into this as it is a great workout and the one we went to also has a weight room.

Discouraging - I weighed in 5 pounds heavier since when I started running .... 225. I think it is high time to really start to look at my diet. Also, I probably need to get back to the gym on my off days from running.