The Running/Keeping Fit Thread

[badpiggy]

Someone's ****ed this up I think..? I was on 8.7k - is it just me?

Rowan: 44.2km
Pablo: 27km
RoadEnd: 23.82km
Alex: 21.44km
badpiggy: 12.8km
Rich: 11km
Saveloy: 9.2km
Scaramanga 5.75km

Anyway, another 4.1k interval thingy this evening and hope to do two more over the weekend although that's probably the kiss of death right there.

[Rowan]

Rowan: 55.8km
Pablo: 27km
RoadEnd: 23.82km
Alex: 21.44km
badpiggy: 12.8km
Rich: 11km
Saveloy: 9.2km
Scaramanga 5.75km

A nice 7.2 mile trot. Friday night so the streets had that lovely weed/ reefer aroma too. Glorious! Unless I bank a short one early tomorrow that'll probably be me finished until the 18th so fill yet boots

[Alex]

You were on 8.7k BP. But it looks like you and Rowan posted at similar times, so he copied the one above possibly. Which meant your post didnt get included.

[badpiggy]

You were on 8.7k BP. But it looks like you and Rowan posted at similar times, so he copied the one above possibly. Which meant your post didnt get included.

He's a ****in menace and we need a :shakesfist: smilie just for him in this thread.

[RoadEnd]

Rowan: 44.2km
Pablo: 27km
RoadEnd: 23.82km
Alex: 21.44km
Rich: 11km
Saveloy: 9.2km
Scaramanga 5.75km
badpiggy: 4km

Nice little 5k to end the week on. Currently undecided if I want to speed my times up or increase the distance. Think maybe distance is better at the moment.

Anyway, enjoyed that and now I'm going to relax and have a beer outside before the sun ****s off.

I think you should go for distance too. That will also help improve your time at 5K. Better stamina.

[Saveloy]

[QUOTE=Rowan;2850707]Rowan: 55.8km
Pablo: 27km
RoadEnd: 23.82km
Alex: 21.44km
Saveloy 15.4km
badpiggy: 12.8km
Rich: 11km
Scaramanga 5.75km

6.2km this morning in the drizzle.

[RoadEnd]

Rowan: 55.8km
RoadEnd: 28.9km
Pablo: 27km
Alex: 21.44km
Saveloy 15.4km
badpiggy: 12.8km
Rich: 11km
Scaramanga 5.75km

Really pleased this morning - got a new 5k pb on parkrun at 23:50, breaking 24 mins for the first time. I think this thread has really helped as I've been putting in more miles, so thanks everyone.

[Roboklopp]

Do have one but the **** can I lift my fat arse off the floor!

I cheat by supporting my legs on a chair and half lifting.

Yeah, that's the right way of going about things. Try & let your legs take less and less of the load over the weeks until you can do a few without their assistance, then try for more reps.

RE gluten free protein, I have up protein powders anyways cos all it seemed to do was make me fart minging nitrogen abominations!

[Roboklopp]

As discussed, had to double-up my sesh yesterday cos of being instructed to take a day out by my osteo. Kinda dropped a few bits otherwise would've been there all day- and had to drop the weights on shoulder by a bit & drop push presses cos my right shoulder is a little injured.

Abs circuit I won't bore you with.

Pull-ups 4 sets 10 reps

Barbell strict shoulder press 7x60, 8x60, 8x65, 8x65

Deadlifts
8x60
2x140
5x170 5x180 5x180 5x180
12x140

Barbell shrugs 4 sets 15x100K

Seated hammer plate rows (50K a side)
10, 8, 8, 9

Dumbbell shoulder press (30K a side)
6, 6, 8

Machine calf presses
5 sets 8x200K

Wide grip lat pulldowns
3 sets 8x50K

Incline wide grip rows 50K
8, 8, 10

My mate came round after his TaeKwondo lesson- we both enjoyed our Thai takeaway last night.

[Scaramanga]

Rowan 55.8km
RoadEnd: 28.9km
Pablo: 27km
Alex: 21.44km
Saveloy 15.4km
badpiggy: 12.8km
Rich: 11km
Scaramanga 8km

Was feeling tired and bored so pleased with myself that I out on my shoes and squeezed out another couple of miles.

Also happy that I can knock out sub 10 minute miles given how out of shape I am, even if my heart rate is worryingly high.

[Carras_Shin_Pads]

Rowan 55.8km

RoadEnd: 28.9km

Pablo: 27km

Alex: 21.44km

Carra: 17km

Saveloy 15.4km

badpiggy: 12.8km

Rich: 11km

Scaramanga 8km

Been in Marrakech for the week so a bit of a shock to the system!

[Alex]

Rowan 55.8km
RoadEnd: 28.9km
Pablo: 27km
Alex: 26.25km
Carra: 17km
Saveloy 15.4km
badpiggy: 12.8km
Rich: 11km
Scaramanga 8km


Just finished C25K

Really pleased with myself. Need to push on now and become a proper runner. Couldnt have done it without this thread, its been a real motivation.

[Pablo]

Rowan 55.8km
Pablo: 33.5km
RoadEnd: 28.9km
Alex: 26.25km
Carra: 17km
Saveloy 15.4km
badpiggy: 12.8km
Rich: 11km
Scaramanga 8km

Well done Alex. What next? Increase distance or pace? bit of both? Exciting huh?

[Subby]

Sounds like a killer mate, I'm just getting back into the gym now after a few months out due to being too busy & putting it off for a week or so because of laziness really.

Always find the first 2 weeks or so difficult when getting back into due to fatigue and getting back into the routine, trying to get up and go early and sort my diet out which also slipped because of how little time I've had and eating on the go was simpler.

Good effort on the upper body Subby, what kind of routine did you use for Chest and Shoulders? I'd look back through the thread but my connection is playing up.

Sorry dude totally missed this. Shoulder routine is this...

*Morning* - 1.5g HMB, 5g Creatine, 1 shake
*3pm* - 1.5g HMB, 5g creatine - tiny amount of protein to flavour(no proper shake)
*post workout* - 1 proper shake with 5g creatine


Dumbbell Press 4sets - REPS: 15, 12, 10, 10 - 20kg dumbells
Wide Grip Lat Pulldown 3sets - REPS: 15, 12, 10 - 65kg

60 second rest

Side Lateral Raises 3sets - REPS: 15, 12, 10 - 15kg
Bent Over Dumbbell Rows 3sets- REPS: 15, 12, 10 - 35kg

I do one of each routine (dumbell press and lat pull down)then take 30 seconds then start the second set of the routine...30 second rest etc. Until I finish. Then I take a 60 second water break and time for a stretch. Then I start the side lat raises and bent over rows routine. Doing the same thing in doing two routines, then 30 second break, then back to the next set of them, until I finish.

Gets a sweat going for sure as you're not really stopping for any length of time. Doing 15 reps to start with is hard but gets you a good pump going so that the 12 and 10 reps do the "damage" and gets those gains.

[badpiggy]

Rowan 55.8km
Pablo: 33.5km
RoadEnd: 28.9km
Alex: 26.25km
badpiggy: 17.8km
Carra: 17km
Saveloy 15.4km
Rich: 11km
Scaramanga 8km

Missed yesterday due to feeling horribly hungover from cheap ****e wine...

Exactly 5k in intervals just there.

I've changed what I was doing - walk, jog, run @ 70-80% - after advice from a far fitter friend. His training is jog 3 sprint 1, jog 2 sprint 2, jog 1 sprint 3 and back down. Walking is a waste of time. The extra fitness comes from getting your breath back in the jog even if it's actually slower than you would walk. I'm not ****in doin that though. I'm jogging 3 sprint one, jog 2 sprint 2, then jog 4 and start again. If i feel like more I do it, if I feel like less I don't guilt myself. I can safely say I wouldn't have gone out today only for this thread though