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  1. #26
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    Quote Originally Posted by Bettyboo
    Bollock Face
    Heh...

  2. #27
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    ChiangMai noon's Avatar
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    Quote Originally Posted by Neverna
    7 mile run in 54 minutes
    what's that...about 12 km?

    that's way faster than i can manage


    how long have you been running neverna?

  3. #28
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    7 miles = 11.2km

    1 mile = 1600m/1.6km

    I've been running on and off for a number of years (hard to say how many) - sometimes on for 2, 3 or 4 years, sometimes off for 2, 3 or 4 years. I'm on an upward cycle now, slowly getting back into running fitness. 18 months ago, I was overweight and struggling to run a single mile. Now when I go out the door, I expect to run 8 or 9 or more miles. Slow but continuous improvement is the key for me. The body adapts to the stresses put upon it so long as you don't overdo it. So let the body adapt then increase something (speed, distance or volume, for example). The key is to know when to increase the sress, when not to increase it, and when to rest. It's not always easy to get it right.
    Last edited by Neverna; 26-01-2014 at 09:06 AM.
    signature

  4. #29
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    do you have a weekly schedule that works or do you make it up as you fancy?

    i think i should vary my runs a bit more

    right now about the only variation is that i go around an 8km loop in opposite directions on alternate days

  5. #30
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    A weekly schedule? It depends how fit I am. I know roughly how much my body can take before breaking down so my aim is to get to slightly below that point and keep it there. My current 'mindset' is to run 6 days a week but it depends how I feel (if I'm really tired or I have a niggling pain or an injury I'll rest). Recovery is key (and eating enough is important for me) so it's also a bit of a lifestyle thing. I don't have a fixed schedule, just a fixed idea of what I could optimally do. My aim is to do it or come close to it. (I know what to do, I just need to do it). Last week I intended to run 6 days but only ran five days. On the sixth day, I pulled a calf muscle on my very first stride!! Still, better for it to happen outside my front door than 4 miles from home.

    I have tried different methods to improve. In my younger days I only ran 4 or 5 days a week but I did a lot of faster running on the track, a couple of 6 or 7 mile runs and one long run (up to 17 miles). It was very effective but it also caused me to get injured a lot. I've also done a mix of the tempo, lactate threshold, speed work on the track and a long run like I mentioned in your running thread. That also worked well for me (and got almost identicall results) but I'm not now in that kind of shape or position to do that so I'm mostly doing (or trying to do) more volume by running 6 days a week with one longer run and the very occassional tempo workout. I know my body and at the moment it's a bit more fragile than it was in previous years so my current aim is to run regularly and make slow progress while not getting injured.
    Last edited by Neverna; 26-01-2014 at 09:44 AM.

  6. #31
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    ^
    thanks for the response

  7. #32
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    Quote Originally Posted by ChiangMai noon View Post
    i think i should vary my runs a bit more

    right now about the only variation is that i go around an 8km loop in opposite directions on alternate days
    Both are good.

    I usually like to run the same route(s). That way I know I am running the same distances each time and I can therefore easily see improvements (or deterioration) in my running times. Distance and time can both be measured so improvements can also be measured.

    However, 3 weeks ago I felt a bit stale so I decided to run a completely different route. It was a more scenic route but also hillier. Also I hadn't measured it previously so it felt like a bit of an adventure. I did the run and really enjoyed it even though it was much tougher than my usual runs. It took about a week to fully recover from the run but it did me the world of good. It was refeshing.

  8. #33
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    Good to see people working out...and others who aren't and pigging out..tsk.


    Today did an hour toning class where we do dumbells for every body part. And push ups, sit ups, planks (front, side), and more.

    Still working on losing my last 15 or so pounds and the last bit is very hard. I think I've hit a plateau and need to jack things up a bit.

    Keep logging in your stuff..

  9. #34
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    Playing crickey, winning easily. About to start on the beers.

  10. #35
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  11. #36
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    Quote Originally Posted by ChiangMai noon
    what's that...about 12 km? that's way faster than i can manage
    I used the running test tables below to judge the speed I should be running, together with a heart rate monitor to make sure I don't overdo things. In fact the monitor is the reason for me slowing down most of the time.
    Running Test

    A lot of the guys at work are using the Runtastic app to log their runs and times. It has been a good way to keep them motivated. I am sticking to the cross-trainer for now because I have a weak knee that used to collapse quite dramatically when playing football (caused me to give up in my early forties).

    I learnt a couple of things about my body when using the heart monitor that I never really understood before.

    Firstly, it always took me 20 lengths of the pool to warm up and I always lost the first set in tennis, squash etc. Now I find out my heart rate goes up quickly to start with and then slows right down again after around 15 minutes. So that's why we were always made to run round the rugby pitch before a game.

    Secondly, my speciality was change of pace on the field or a fast sprint immediately after a stop in the game. When I check the monitor after I stop/start, my heart rate jumps way high at the stop point expecting a quick power cycle very soon and stays there if I exert a lot of power or slows down dramatically if I resume slowly.

    Not sure if this is the same for everyone or something that developed due to use, but a couple of things I wish I'd known 30-40 years ago...

  12. #37
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    97 km on my bike (cycle) this morning, 3 hours 36 minutes at an average of 27 km/hour.

  13. #38
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    Quote Originally Posted by charleyboy View Post
    14 kilometers yesterday, golf.
    that's a big day chaz,you must of played 36 holes,to chalk up 14 kilo's.?
    unless your playing partners were hooking and slicing the ball all over the course.

  14. #39
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    Quote Originally Posted by ChiangMai noon
    i think i should vary my runs a bit more right now about the only variation is that i go around an 8km loop in opposite directions on alternate days
    it's quite hilly where you live isn't it?

    do you run on the flat or up and down a bit?

  15. #40
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    i played football for 50minutes in the midday sun. did my defensive duties to the usual high standard. punting it out at the nearest opportunity..

    not sure i even stepped foot into their half

  16. #41
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    How many calories burned peeling spuds, slicing and dicing carots and onions and crushing garlic.

    About half an hour.

    Almost forgot, downloading some music onto a USB stick for the new car stereo.

  17. #42
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    Quote Originally Posted by Neverna
    I know my body and at the moment it's a bit more fragile than it was in previous years so my current aim is to run regularly and make slow progress while not getting injured
    That's great! Congrats on getting back into it! Try interval training to increase speed/distance...but it may be hard on your body.



    Quote Originally Posted by Troy
    I learnt a couple of things about my body when using the heart monitor that I never really understood before.

    Firstly, it always took me 20 lengths of the pool to warm up and I always lost the first set in tennis, squash etc. Now I find out my heart rate goes up quickly to start with and then slows right down again after around 15 minutes. So that's why we were always made to run round the rugby pitch before a game.

    Secondly, my speciality was change of pace on the field or a fast sprint immediately after a stop in the game. When I check the monitor after I stop/start, my heart rate jumps way high at the stop point expecting a quick power cycle very soon and stays there if I exert a lot of power or slows down dramatically if I resume slowly.
    Interesting...
    I want to invest in a polar monitor very soon...just to track my heart rate/speed/distance. It sounds like it may be worth it.
    Quote Originally Posted by kingwilly
    Playing crickey, winning easily. About to start on the beers.
    Cricket is good exercise.. but beers afterwards could ruin all the calories you burned playing sport.... . habits are hard to break I know.

  18. #43
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    Quote Originally Posted by armstrong
    i played football for 50minutes in the midday sun. did my defensive duties to the usual high standard. punting it out at the nearest opportunity..

    not sure i even stepped foot into their half
    haha.. well at least you were standing on your feet.
    Quote Originally Posted by chassamui
    How many calories burned peeling spuds, slicing and dicing carots and onions and crushing garlic.

    About half an hour.

    Almost forgot, downloading some music onto a USB stick for the new car stereo
    Probably not too much, so get back on yer bicycle.


    Good stuff people! Keep moving!


    Today I'm not at the gym, but I am moving around for four hours on my feet at work..
    Sometimes I have to watch that I'm not overdoing it and then I get really tired.

  19. #44
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    Quote Originally Posted by PAG
    97 km on my bike (cycle) this morning, 3 hours 36 minutes at an average of 27 km/hour
    Wow,that seems like a lot, but well done! Was that outside?
    I can't wait to get my bike... I bought a new bike a few months ago, but couldn't use it as it was too cold. It is sitting in storage.

  20. #45
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    Quote Originally Posted by NickA
    it's quite hilly where you live isn't it?
    no

    it's flat as a pancake

  21. #46
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    Quote Originally Posted by MissTraveller
    Cricket is good exercise.. but beers afterwards could ruin all the calories you burned playing sport....
    misty

    some people do sports for fun....more than some...probably 90% of them

    drinking afterwards is also fun

    not everybody does sports to get thinner

    i played cricket most of my life..opened the batting...do you think i cared about how many calories i was burning when i took guard?

  22. #47
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    Quote Originally Posted by ChiangMai noon
    no it's flat as a pancake
    oh



    Quote Originally Posted by ChiangMai noon
    not everybody does sports to get thinner

  23. #48
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    it's really flat up here nick

    chiangmai is in a basin surrounded by mountains that are far too far away for me to run to

  24. #49
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    I thought you lived on a hill

    how disappointing

  25. #50
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    i live at the bottom of one which is about 20 miles away

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