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ddeubel
Joined: 20 Jul 2005
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 Posted: Tue Oct 27, 2009 6:30 am Post subject: |
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| I ran distance for years, but lost little weight |
There could be many reasons (mostly to do with caloric intake/type/routine) but my bet is that you just weren't running slow enough. 95% of recreational or even semi fast runners don't run slow enough.
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| Do you seldom have high intensity work outs or do you combine low intensity with high intensity work outs? And what was your overall workout amount for a week? I am going to keep on with the exercise program I currently use since I'm happy with my progress, but I might be tempted to put in one low intensity work out a week. |
I would run one intense workout / week if I was not in the finishing phase of a buildup to a major race. And by intense, I mean very hard but not forever. 5000m total. Sprint 200m jog or go slow 200m / sprint 400m jog or go slow 200m. Repeat 5 times. This time will be about 1 min short of your ability in a 5000 m race.
Running very fast, learning how to turn the legs and also not killing the body so that you are actually "doing harm".
If you are doing intense workouts more than twice a week - you aren't going to do anything but "feel" you are making progress. You are also apt to get injured. Think long term, don't think - "I got to kill this workout and feel like I'm at my greatest". Get rid of that feeling and accept yourself and have confidence in your ability outside of needing to feed your ego every workout. Then , you'll have the start of a plan. IMO.
Read this primer (very generalized) by Maffetone.
http://www.rrca.org/resources/articles/slowdown.html
As he himself rightly states:
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Aerobic base training is often the period of training where discipline, dedication, and hard work are most important. Most athletes think these three mental attributes are related to toughing it out, grunting, and training in pain. But it's sometimes harder than that: training properly during the aerobic phase, for many athletes, is the most difficult part of my program. It's the ability to go slower, despite what other athletes are doing and saying.
For the longer running events, 95-98% of racing energy is obtained from the aerobic system. This is another reason I recommend that most training be directed at improving this process. Building a good aerobic base takes about three months. For runners who have lost their competitive edge, have chronic problems (injury, sickness), or cannot lose that extra fat, a longer base - up to six months - can work wonders. |
And about not having time. -- what I'm talking about does not take more than 3 times / week. 1 hour to 1.3 hours. Do you have 4 hours a week? I think so. When not running, do something off your feet, not intensive on. Like rowing or spinning. But banging intensively on your feet is looking for a terrible cycle of up and downs and never getting up those stages/steps that well planned training takes you.
DD
http://eflclassroom.com [/code] |
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UknowsI
Joined: 16 Apr 2009
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| Posted: Tue Oct 27, 2009 6:42 am Post subject: |
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| ddeubel wrote: |
If you are doing intense workouts more than twice a week - you aren't going to do anything but "feel" you are making progress. You are also apt to get injured. Think long term, don't think - "I got to kill this workout and feel like I'm at my greatest". Get rid of that feeling and accept yourself and have confidence in your ability outside of needing to feed your ego every workout. Then , you'll have the start of a plan. IMO.
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I don't do more than two intense workouts a week and I get plenty of rest. I never do intense workout if I feel the slightest tired or if I feel like I haven't recovered completely from last time. My intense workouts sounds very similar to your once a week 5000 meter runs. I'll try to add one low intensity workout or maybe also switch one of my high intensity workouts to low intensity too. I initially thought I disagreed with you because it sounded like you were only doing low intensity, but a combination sounds good to me. I'll probably keep my low intensity workout at a bit more than 130 bpm though, but maybe I have a higher heartrate because I'm younger. Not exactly sure what my max heart rate is but sometimes hit 195 if I try to do 3000 meter runs. Is it ok to do a low intensity workout while you are tired or the day after an high intensity workout? |
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Teddycakes21
Joined: 18 Oct 2009
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| Posted: Tue Oct 27, 2009 6:53 am Post subject: |
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| ddeubel wrote: |
| As you get fitter - you need to eat less (and smarter). |
Generally speaking, this is accurate - unless you are lifting lots of weights, too. I lift a ton and run a ton. I don't eat any less, and I'm in rippin' shape.
Nice to hear other people are working out here. I haven't seen any of ya! Maybe we could have a marathon. Maybe a white-athon. Wait. Not all foreigners are white... duh. Okay, a foreign-athon. Get the locals to freak out.
=D |
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BobbyOrr
Joined: 01 Jun 2009
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| Posted: Tue Oct 27, 2009 6:59 am Post subject: |
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Well, glad to see everyone is in agreement.
My only theory for exercise is to do what you enjoy. That's the only way your going to stick with it. I'm a born runner myself (78 ml/O2/kg baby), but I've never been able to run consistently. I prefer to lift weights and when I do run, I like to do short runs (like a race-pace 5K or intervals). I've also been borrowing a bit from www.crossfit.com . They focus on short intense bouts of exercise (powerlifting, pull-ups, intervals). |
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DWAEJIMORIGUKBAP
Joined: 28 May 2009
Location: Electron cloud
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| Posted: Tue Oct 27, 2009 10:50 pm Post subject: |
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| I can do 6km in 30 mins, no hassle on an average day. |
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ddeubel
Joined: 20 Jul 2005
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| Posted: Wed Oct 28, 2009 12:15 am Post subject: |
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| Is it ok to do a low intensity workout while you are tired or the day after an high intensity workout? |
Well, I find for the most part "tired" is a subject thing. You'll feel much better 10 min into the run. And with low intensity, you should still easily be able to maintain the pace or suggested pulse rate. And even more beneficial to do a very easy run after a high intensity workout. Not as the old coaches suggested - to wash away lactic acid. That's a really imprecise and inaccurate description of what is going on. Rather, to maintain consistency. However, if it was a REALLY intense workout, current research suggests it is much better to rest, do nothing, stay off your feet or if possible squat in some ice water for you legs (how Radcliffe was able to recover so well and perform consistently at a high level).
But overall - seem like you aren't doing enough working out to make progress. You should be running or doing aerobic exercise at least 6 days a week if you have any performance goals. Any less is just not going to get you there. Believe it or not, there is no such thing as a junk mile, if you are running slow enough on off days. It is running too hard on recovery days that are the "real" junk miles...imo.
By the way - a treadmill is an excellent place to get a good idea of your max. heart rate. Run at 90% for 3-4 kms. Then, really crank it up for the last 800m. As fast as you can go.... check your heart rate read out.
Well trained athletes and older athletes will have a lower max heart rate than others. So the goal is not to have a high max. as most people would think but rather the goal is the range between your low and max.
DD
http://eflclassroom.com |
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UknowsI
Joined: 16 Apr 2009
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| Posted: Wed Oct 28, 2009 9:55 pm Post subject: |
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| ddeubel wrote: |
But overall - seem like you aren't doing enough working out to make progress. You should be running or doing aerobic exercise at least 6 days a week if you have any performance goals. Any less is just not going to get you there. |
If I really wanted to become a runner I agree with you. But my goals aren't really that high and there is no way I'll have time to work out 6 days a week without either insulting my co-workers or skip my social life, so I'm happy the way things are going. However, if you could tell me how to gain 10 cm or more of vertical leap I would be truly grateful, it would make my weekly basketball practice much more enjoyable. I've started doing squats once a week, but haven't really noticed any difference yet. Maybe I just need more time or maybe the solution to this problem is the same as the previous one, exercise more. |
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DWAEJIMORIGUKBAP
Joined: 28 May 2009
Location: Electron cloud
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| Posted: Wed Oct 28, 2009 10:00 pm Post subject: |
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| UknowsI wrote: |
| ddeubel wrote: |
But overall - seem like you aren't doing enough working out to make progress. You should be running or doing aerobic exercise at least 6 days a week if you have any performance goals. Any less is just not going to get you there. |
If I really wanted to become a runner I agree with you. But my goals aren't really that high and there is no way I'll have time to work out 6 days a week without either insulting my co-workers or skip my social life, so I'm happy the way things are going. However, if you could tell me how to gain 10 cm or more of vertical leap I would be truly grateful, it would make my weekly basketball practice much more enjoyable. I've started doing squats once a week, but haven't really noticed any difference yet. Maybe I just need more time or maybe the solution to this problem is the same as the previous one, exercise more. |
Squats will strangthen yer legs but not enable you to jump higher. use ovements thhat actually use the muscles, ligaments in the range of motion that mimics jumping.
Jumping squats are good (you have to significany lower the weight, they are killer but a great workout), 2 footted jumps up stairs, varying how many steps you take at a time and simply - just practicing reps of vertical jumps!
Elasticity will be an issue too. So maybe find some stretches that will help with the flexibility in your jumping muscles...
It's like if you want to be able to do chin ups better, - do more chin ups... |
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Gopher
Joined: 04 Jun 2005
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| Posted: Thu Oct 29, 2009 5:15 pm Post subject: |
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| Ddeubel, you are the man re: running. Good advice. Cheers. |
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lexicon
Joined: 27 Oct 2009
Location: UK
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| Posted: Fri Oct 30, 2009 6:04 am Post subject: |
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| Agreed. Some sensible advice in this thread. |
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ddeubel
Joined: 20 Jul 2005
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| Posted: Fri Oct 30, 2009 5:57 pm Post subject: |
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| If I really wanted to become a runner I agree with you. But my goals aren't really that high and there is no way I'll have time to work out 6 days a week without either insulting my co-workers or skip my social life, so I'm happy the way things are going. However, if you could tell me how to gain 10 cm or more of vertical leap I would be truly grateful, it would make my weekly basketball practice much more enjoyable. I've started doing squats once a week, but haven't really noticed any difference yet. Maybe I just need more time or maybe the solution to this problem is the same as the previous one, exercise more. |
The advice about doing stair work would help. But also for basketball - any kind of explosive and isometric workouts. What/how we would train sprinters - things that train one to have a very precise control and complete relationships with your whole body. As and Bs we called them. Rope stepping (like the tire drill in football). strides, leap striding etc.... I also think that leg work with a medicine ball would be good.
However - my overall comment is that there is no easy road. You work and you get results. Most importantly, working out consistently, as part of your lifestyle/being.
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Ddeubel, you are the man re: running. Good advice. Cheers. |
Gopher, thanks - I had my "15 minutes", it was fun. Now joking with a fellow Hungarian runner in the same situation of forming/finding a support group for has been athletes  Or as Shakespeare so put it -
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And nothing 'gainst Time's scythe can make defence
Save breed, to brave him when he takes thee hence. |
So you can probably guess my next project....
DD
http://eflclassroom.com |
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Feedsam
Joined: 01 Nov 2009
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| Posted: Mon Nov 02, 2009 8:10 pm Post subject: |
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| How's longs a piece of string? |
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DWAEJIMORIGUKBAP
Joined: 28 May 2009
Location: Electron cloud
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| Posted: Mon Nov 02, 2009 8:14 pm Post subject: |
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| Feedsam wrote: |
| How's longs a piece of string? |
It longs like this
'Sigh I wish people knew the difference between long's and longs!' |
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