Ah look at Bandage in the fitness thread. 
Good for you pal, good for you.
[QUOTE=“caoimhaoin, post: 918703, member: 273”]It’s more to do with not having a sport at the moment fitzy, but it is a program I devised to be a 400/800M runner. Just something to do and have a target really. It’s pretty undulating though and allows for rest. It is also heavy with mobility an flexibility training.
Monday - Accelaration & short sprints - low volume/High intensity. 2/1 Upp/Lower weights (sprinting is like weight training for the lower body as it is)
Tuesday - 6-10 x 200’s @ 70-85% (varies every week depending on how I feel) medium volume/medium-high intensity
Wednesday - 20 Min recovery run - Low volume/low intensity
Strength Endurence Weights (small circuit)
Thursdays - 7-10 Hill runs with long rests. Medium volume/medium intensity
Fridays - General Strength training
Saturdays - Special training. Could be 300’s, 400’s, 600’s x a number if set. High intensity/medium volume. Big recoveries, up to 10-12 minutes on 600’s.[/QUOTE]
Ah I see, so its not like a 5 or 10 k run every night, its specific, shorter but more intense.
Interested in your thoughts about what I do. I don’t really have a target. I’m by no means on any specific program and I may or may not enter a fun run or 10k at some point, its more just keeping fit. I run 2-3 times a week 5 k (or thereabouts), generally 24-25 mins - 1k running medium pace, at top of a hill stop and walk for 200m, run 1.5km (about 500m downhill), walk 100m, run hard 1km (including about 300m up a pretty steep hill which I do flat out, find it easier that way), walk 200m, run 800m hard, try to sprint the last 50m, then last 200m walk. Hoping to cut out at least one of the walks soon.
I’m 42, 170cm tall, 75kgs weight (my weight has not changed in 20 years). My problem is that I’m driving about 4 hours every day and have an office job. Though I do a shitload of work in the garden (about 4 hours at least) and play about 3 -4 hours of sport with super boy every weekend.
My biggest problem is an ongoing battle with smoking. I’m constantly giving up and going back on the horrible fucking things. I’m hoping this time its more long term.
Drugs.
[QUOTE=“Fitzy, post: 919056, member: 236”]Ah I see, so its not like a 5 or 10 k run every night, its specific, shorter but more intense.
Interested in your thoughts about what I do. I don’t really have a target. I’m by no means on any specific program and I may or may not enter a fun run or 10k at some point, its more just keeping fit. I run 2-3 times a week 5 k (or thereabouts), generally 24-25 mins - 1k running medium pace, at top of a hill stop and walk for 200m, run 1.5km (about 500m downhill), walk 100m, run hard 1km (including about 300m up a pretty steep hill which I do flat out, find it easier that way), walk 200m, run 800m hard, try to sprint the last 50m, then last 200m walk. Hoping to cut out at least one of the walks soon.
I’m 42, 170cm tall, 75kgs weight (my weight has not changed in 20 years). My problem is that I’m driving about 4 hours every day and have an office job. Though I do a shitload of work in the garden (about 4 hours at least) and play about 3 -4 hours of sport with super boy every weekend.
My biggest problem is an ongoing battle with smoking. I’m constantly giving up and going back on the horrible fucking things. I’m hoping this time its more long term.[/QUOTE]
Work out your average 1km pace for a 5Km. So let’s say it’s 5min per 1KM. If you run 1KM intervals at 110-120% of that pace, so you are doing 1Km in about 4.15-4.45 or better. Then take 1:1 work:rest ration intervals. Do 2-3 of these in week 1 up to 5 over a few weeks. At your age I would suggest a 2 week on/1 week off work load. What that means is you train pretty full belt for 2 weeks, you rest up and recovery for the next week. You don’t completely stop just you do light running, maybe a cycle or swim instead and extra flexibility.
So replace any of your long runs with this.
Warm up, mobility, flexibility and core.
Week 1: 2-3 x 1KM intervals
Week 2: 3-4 x 1KM intervals
Week 3: 1x 1Km with extra flexibility/foam rolling, light swim etc
Week 4: 4x 1KM intervals
Week 5: 5 x1KM intervals
Week 6: 1-2KM intervals.
You should shave a bit off your 5KM that way and it adds variation.
Circuit last night
TRX Row
Burpees
Sprinter Start left
Kettle Bell Squat
Sprinter Start Right
Chest Press (might have the wrong name for that - lifting from the chest overhead)
Mountain Climbers
Deadlift
20 secs on, 10 off x 6
just a way of training to allow you run faster for longer
at a very basic level work out how fast you can run for say 10k and then increase that pace but run for 10 or 15 minutes at that pace
bit advanced for you now but if you get bored with long steady effort runs you can mix this sort of stuff in and run a bit faster for a shorter time - too many recreational runners get obsessed with going for long runs and trying to get a bit faster doing them and don’t do shorter faster paced runs
I’m fucked.
The only disability is a bad attitude pal.
Do you think you need a hip replacement?
[QUOTE=“TheUlteriorMotive, post: 919154, member: 2272”]The only disability is a bad attitude pal.
Do you think you need a hip replacement?[/QUOTE]
Nah, i’ve an unstable s.i joint— My own fault, i was just coming around and i started back straight into the big weights- Should have started with flexibilty and low weight…
@caoimhaoin - What’s a decent core workout ? Need to strengthen badly----- Also, lower back exercises with no weights?
[QUOTE=“TheUlteriorMotive, post: 919119, member: 2272”]just a way of training to allow you run faster for longer
at a very basic level work out how fast you can run for say 10k and then increase that pace but run for 10 or 15 minutes at that pace
bit advanced for you now but if you get bored with long steady effort runs you can mix this sort of stuff in and run a bit faster for a shorter time - too many recreational runners get obsessed with going for long runs and trying to get a bit faster doing them and don’t do shorter faster paced runs[/QUOTE]
I have basically stopped doing 10km runs purely cos find them boring and monotonoua. I can do sub 50mins runs easily but prefer to go full belt at 5km. I suppose you’d get more fucked tired the latter way and maybe that’s more beneficial? At least i find that with me.
[QUOTE=“Mark Renton, post: 919156, member: 1796”]Nah, i’ve an unstable s.i joint— My own fault, i was just coming around and i started back straight into the big weights- Should have started with flexibilty and low weight…
@caoimhaoin - What’s a decent core workout ? Need to strengthen badly----- Also, lower back exercises with no weights?[/QUOTE]
Didn’t you go to beefit for a while mate? Dermot in there does a 15 minute core class every mon wed and fri eve which I found decent and did after workouts whenever I timed it right. 15 mins straight of core/abs exercises changing every 45 seconds or so. It’s also full of savage Polish fanny and is worth doing for gawking at that alone.
I’d you are running 3 times a week say, you should go full belt for 2 of them to build up speed and do one long one at the weekend to build your stamina and strengthen the legs.
I run 3-4 times a week at the moment. Yeah i suppose that’s not a bad idea, do you do that yourself? I just find the 10km run so fucking monotonous and i’m trundling along in comparison to the 5km effort.
Doing Core before other training is more beneficial.
Do ye do bracing, hall owing and breathing techniques in that class? I assume then it’s Supermans, bridges, planks, Glute raises etc?
A mobility and Core class is what really needs to be taught.
[QUOTE=“caoimhaoin, post: 919390, member: 273”]Doing Core before other training is more beneficial.
Do ye do bracing, hall owing and breathing techniques in that class? I assume then it’s Supermans, bridges, planks, Glute raises etc?
A mobility and Core class is what really needs to be taught.[/QUOTE]
I don’t know what those things are. A bunch of different types of planks, stuff like bicycle, butterfly kicks, toe touches, mountain climbers… found it pretty good.
Basically stage 1 of core work. Learning to engage your core in the floor. You strengthen core from inside out. Strengthening the muscles connected to the spine (stabilizers) is the first port of call. You do strength them a bit thru planks somewhat but only if you are doing it 100%. Seems like it’s hard to fuck up, but many do.
No stationary planks involved though, or very few at least.
Lash us out a few there, mate.
Classic menshealth work out.
Pick 3 exercises - they suggest following ( squats just looks dangerous if with significant weight)
Squats
Shoulder Presses
Incline Bench Presses
Cable Crosses
Pull-Ups
Probable better to try for t shirt muscles pre going out - triceps and biceps
[SIZE=5]Sets, reps and rest
[/SIZE]
With your first move, perform 7 reps. Then take a 7-second rest. Then perform another 7 reps. Take another 7-second rest. Continue in this way until you have completed 7 sets of 7 reps. Rest for 30 seconds. Then do a 6-rep round: 6 sets of 6 reps with 6-seconds rest between each set. Finish with a 5-rep round to bring the total rep count for that exercise to 110. Take a breather. Then do the whole thing again with two more exercises.
anyone tried insanity? the workout