Iskaral Pust

Exercise and Fitness: sticking to resolutions

224 posts in this topic

Been upping the cardio big time. 5 mile runs in the morning, 15 to 30 mile bike rides on the indoor trainer at night for the last 6 days. Using the Zwift cycling software is a game changer. Being able to ride with people from all over the world on a smart trainer that simulates the hills is amazing. Really excited to get out with my cycling group this spring to see if I can hang with the B group on long rides. Pretty much have decided to do the bare minimum I need to make it through my swim legs during Tri season. It is going to be all about the bike and the run. 

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I'm losing my form instead of improving it before my first HM and I have no idea why. I noticed in the last couple of weeks my trainings became forced and I'm struggling to achieve the results I barely had to sweat for late last year. I used to quite comfortably run 5k in 23:30-24:30 range and yesterday I barely managed to make it in 24:38 and felt completely exhausted afterwards. Symptoms of overtraining or what? But I'm not training more than usual. As a matter of fact the distance covered in the last two months is lower than in June-September period of last year, though admittedly higher than any January-February period so far. And my general willingness for trainings is significantly lower, despite improving weather. Generally speaking, prospects for reaching my goal at the half marathon in just two weeks seem greatly overclouded for now.

Edited by 3CityApache

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@3CityApache

Are you doing rest weeks? When I prepped for a half-marathon, the program was chopped up in cycles of 3 weeks of increasing distances and pace and then taking it a bit easier for a week. After that "rest" week, I'd feel much better physically and it would help mentally by breaking the routine and the intensity of training and let you chill for a while. I've been a big fan of rest weeks ever since.

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Maybe a weather issue? I have a tough time making speed gains in really cold weather. I find it best in the cooler weather but only cool enough to wear shorts and a tshirt and maybe a light long sleeve shirt. In the really cold outside running of winter you wont go as fast and sometimes you can feel off just because of the seasonal effects of winter. 

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Sunny (or at least dry), no wind, 5-15ºC temperature is my favourite weather range for running.

Anything over 22-23ºC is just as bad as running in sub-zero temperature, if not worse for me.

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32 minutes ago, baxus said:

Sunny (or at least dry), no wind, 5-15ºC temperature is my favourite weather range for running.

Anything over 22-23ºC is just as bad as running in sub-zero temperature, if not worse for me.

I second that. Maybe 10-18ºC would be even more in my comfort zone, but anything above zero and below 20ºC is fine. And no, I was not doing rest weeks, perhaps I should start, though I'm afraid it is a bit too late in preparations to this particular race, which takes place on March 5th. Worst that can happen is that I'll have worse result than I hoped I would have. Not a big deal after all.

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Just to point out, rest week doesn't mean you don't run for a week. It means you do the same type of training you usually would, but take it a bit easier regarding distance and pace.

March 5th is in less than two weeks. I'd definitely recommend doing a rest week in a week just before the race. If you feel exhausted and are not motivated to train, maybe you should consider taking all the remaining time for a bit lighter runs so you can get some rest and be fresh for the race. Sometimes that can do you more good than putting in one extra big run a week or two before the race.

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Tuesday had lots of swimming and only isolated patches of sunburn (an unfortunate way to discover that you missed a spot), and then an attempt at a legs day at the resort gym.  I attempted Smith machine squats without my squat collar and found it painful at the point where the bar sat on my upper back.  I did my warm up sets ok but only one heavy set and then switched to leg press instead.  Then I could not do deadlifts because the lowest point for the bar was too high (above my knee) for the starting point.  And then the leg curl machine was so badly designed as to be unusable.  Disappointing.  I just did some Bulgarian half squats and calf raises to finish. 

Wednesday had more swimming, with my technique feeling really good on my third day.  It's only a 20m lap pool so I had to do a lot of laps to get the same amount of exercise as my technique improved. Then I went back to the resort gym for dumbbell shoulder press and pull-ups.  That went well and is obviously less sensitive to different equipment.  No lat raises because three consecutive days of swimming caused the same old strain in my left deltoid. 

The weather is supposed to cool a bit after today so we'll play golf tomorrow and then go to Sedona on Friday to hike in the canyons. 

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Went jogging/briskly walking for another 50 mins today! Baby steps...baby steps...I'm getting out of breath fairly quickly which is natural as I'm quite unfit but I'm surprised at how narurally my body is getting back into it as I'm jogging pretty well and I'm not pushing myself to sprint but I'm naturally quite fast and find it easier than trying to go too slow. I used to be a great runner in school and I'm soooo looking forward getting back into proper running again. 

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I've signed up to Adidas Runners Warsaw, kind of runners club where you can join trainings led by professional trainers. Must say the first training I took part in was kinda disappointing, there weren't much running, mostly different kinds of exercises, especially skip A and skip B. But the second one yesterday was really tough. After 2k of warm up jogging, we were to make six loops in the park consisting of 500 meters of strong uphill, 500 meters of flat straight line, that we were supposed to run in the pace 20 seconds faster than our current 10k PB and 700 meters of gentle downhill/flat. Fifth and sixth loops were really a challenge. After 0.5k of uphill run, even in a moderate pace, immediate switch to the pace better than your 10k PB by 20 seconds is tough, believe me. 

But I like it a lot, the trainer is cool and most people attending are much more experienced runners with PB's better by far (in the area of 35-45 minutes for 10k), which I find encouraging.

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Don't look down on those exercises, they could help your technique a lot if you stick with them.

It might be boring, but it's worth it. ;) 

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I know this isn't a big deal for everyone here but I'm ecstatic because I haven't been fit since I was 16 (now 22) and I just ran for 2.5k straight only stopping VERY briefly to cross the road a couple of times and I briskly walked/jogged another 3k on top of that - I feel great

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Keep up the good work! :thumbsup:

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3 hours ago, Theda Baratheon said:

I know this isn't a big deal for everyone here but I'm ecstatic because I haven't been fit since I was 16 (now 22) and I just ran for 2.5k straight only stopping VERY briefly to cross the road a couple of times and I briskly walked/jogged another 3k on top of that - I feel great

Nice one, it really is a good feeling isn't it.

I haven't posted here in a while. I'm finding that I have no problem working out regularly at the moment, but I'm not sticking to any particular routine. For example, I was supposed to do a free weight strength session today at lunch. Got changed and found I just couldn't be arsed with waiting for a free squat rack, loading up the bar, warm-up sets etc. So I just picked up a kettlebell and did a conditioning session instead. Or last week when I had a run planned out but bailed at the last mintued and did a skipping circuit instead. On the one hand, at least I'm doing some work rather than dropping sessions completely. But without the consistency I'm not really making any regular improvements.

I think that part of the problem is that I don't really know what my goals are at the moment, and it's difficult to work towards something that you have yet to define.

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I've been the same way, Liff. Sometimes I don't decide what I want to do until I get into the gym. I figure something is better than nothing! It was actually going pretty well until my heels flared up. Now since I don't know what is causing it, I find I am hesitant to do anything. Turns out your feet are really involved in just about everything. I was doing rowing to avoid that but I started getting pain in my elbows so I cut back on that. I just get so annoyed now every time I see someone out jogging. I can't believe that at this time last year I was running 10 miles a pop with little pain and now I worry that walking from my living room to my bedroom is going to make my feet hurt. :crying:

Anyway, I'll probably go to the gym tonight. No clue what I'll do though...

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29 minutes ago, Starkess said:

I've been the same way, Liff. Sometimes I don't decide what I want to do until I get into the gym. I figure something is better than nothing! It was actually going pretty well until my heels flared up. Now since I don't know what is causing it, I find I am hesitant to do anything. Turns out your feet are really involved in just about everything. I was doing rowing to avoid that but I started getting pain in my elbows so I cut back on that. I just get so annoyed now every time I see someone out jogging. I can't believe that at this time last year I was running 10 miles a pop with little pain and now I worry that walking from my living room to my bedroom is going to make my feet hurt. :crying:

Anyway, I'll probably go to the gym tonight. No clue what I'll do though...

Damn, that sucks. Injury sucks. I had foot issues for years as well. This probably won't sound very motivating, but what worked for me was backing off from the particular activities that were exacerbating the pain, but I accept that isn't really a solution if that activity is something you're particularly passionate about. Hang in there.

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6 hours ago, Liffguard said:

I think that part of the problem is that I don't really know what my goals are at the moment, and it's difficult to work towards something that you have yet to define.

I have a similar problem.  I do reasonably consistent workouts but my weights have plateaued for quite a while and I don't have any particular goal to chase them higher.  This is around the level I plateaued the last time I lifted weights for a prolonged period (18-22).  I don't want to gain more weight to lift more.  I don't want the joint strain from heavier lifts.  I'm kind of ok just maintaining my current situation but that's a sure path to ennui. 

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Well, today was shit. Felt absolutely rubbish for the whole run (11.06km). This is my recovery week so I wasn't too bothered about pace, but it's still frustrating to have a bad run. I know why it sucked: I've eaten and drunk way too much for the last several days, so I was super bloated. Plus, it's insanely windy today - gusts of 50mph at least, and nearly always in my face. The only consolation was that for the first time, I managed to stop my watch at exactly the right time - 1:00:00, instead of being a second too late as per usual. 

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Golf and hiking on Thursday and Friday were fun, then Saturday was taken up by traveling back home.  Today was a gym session for upper body. 

I varied my sets and weights to avoid a rut.  It all went really well but too tired for cardio at the end.  Besides, three days of swimming and a day of hiking should have been decent cardio this week. 

My post-vacation weigh-in was not pretty, as expected after a week of rich food.  I'm now at 184lbs.  I want to take that back below 180lbs.  My Christmas and winter eating had already brought me up to 182lbs before the vacation. 

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I've been under 80kgs for two weeks now, which is great considering I've skipped training over last 10 days.

Today I have something after work so I had to do my workout before work. It was a bit harder than it would've been if I weren't coming back from illness and injury but it was great.

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