The Running/Keeping Fit Thread

[Rowan]

May

Rowan: 77.8km
Pablo: 36.89m
Rich: 36.5km
RoadEnd: 10.2km
badpiggy: 8.4km
Saveloy: 7.7km
Carra: 5km
Alex: 4.8km

Pier to Pier race from South Shields beach to Roker Beach. Apart from finishing in the village of the damned it was glorious. Coastal trail paths or running on sand for the majority, some awesome off road running. Not the fastest run but possibly one of the prettiest I've done. In fact, at 7.5 miles, it's possibly the nicest run I've ever done under half marathon distance. Maybe smashing a fast one yesterday wasn't the best prep.

Just entered the Durham Coastal half and it's supposed to be an absolute mutha****er

[Carras_Shin_Pads]

Rowan: 77.8km
Pablo: 36.89m
Rich: 36.5km
Carra: 30km
RoadEnd: 10.2km
badpiggy: 8.4km
Saveloy: 7.7km
Alex: 4.8km

[Roboklopp]

My right rotator cuff is perma****ed.

[RedReet]

Anyone got any tips for a rotator cuff injury?

I picked up a slight tear 4 weeks ago and it's pissing me right off. Was supposed to have a big gym push before holiday, but nearly 3 weeks to go and shoulder is still sore.

Took a week off the gym to try and recover, but I actually do more damage lying in bed than I do when at the gym, well it certainly hurts more.

Too make matters worse, I'm getting crippling back and neck pains which I assume are linked.

[Saveloy]

May

Rowan: 77.8km
Pablo: 36.89m
Rich: 36.5km
Carra: 30km
Saveloy: 15.9km
RoadEnd: 10.2km
badpiggy: 8.4km
Alex: 4.8km

8.2km. Poor sock choice and an unholy blister.

[Slinky Skills]

I'm going to have to hit May on the head, been a disaster of a month for me.

Really feel energy-less and drained at the moment, supposed to be going for a run Wednesday with a mate but not feeling up to it at all.

Looks like I'll have start proper again from June onwards.

[RoadEnd]

May

Rowan: 77.8km
Pablo: 36.89m
Rich: 36.5km
Carra: 30km
RoadEnd: 20.2km
Saveloy: 15.9km
badpiggy: 8.4km
Alex: 4.8km

Another total of 10km over two runs to add. Really finding running difficult recently. Lack of energy and stamina compared to normal. Previously running 5km at 24 mins and only managing 27 recently.

[Pablo]

I'm going to have to hit May on the head, been a disaster of a month for me.

Really feel energy-less and drained at the moment, supposed to be going for a run Wednesday with a mate but not feeling up to it at all.

Looks like I'll have start proper again from June onwards.

You're just giving up on the entire month before it's even half way through?

[Rich]

You're just giving up on the entire month before it's even half way through?

Talk about a defeatist attitude, Slinks you're your own worst enemy. Hit the road, rack up the kms and you WILL feel better, both physically and mentally.

I did another 7km+ last night but haven't downloaded the run yet so I don't know exact distance. Going to have a short blast tomorrow night and then save my legs for the Manchester 10km on Sunday.

I don't think 50 minutes is quite within my grasp but that's the target, would be happy with sub-52 though.

[Roboklopp]

Yup, they probably are. See an osteo/physio. I constantly **** myself up when sleeping too btw.

[Sarb]

Does anyone take BCAAs? Are they any good?

On a different note, when doing curls I get pain all the way up forearms. Limiting what I can lift. Is this probably just a strain?

[Daniel 7]

I picked up a slight tear 4 weeks ago and it's pissing me right off. Was supposed to have a big gym push before holiday, but nearly 3 weeks to go and shoulder is still sore.

Took a week off the gym to try and recover, but I actually do more damage lying in bed than I do when at the gym, well it certainly hurts more.

Too make matters worse, I'm getting crippling back and neck pains which I assume are linked.

That does sound related - don't laugh this off, but how's your posture? Back neck and shoulder could suggest posture issues at work or at home.

[RedReet]

Yup, they probably are. See an osteo/physio. I constantly **** myself up when sleeping too btw.

Aye, was thinking I might have to go down that route if I'm still struggling after a full 1-2 weeks rest in June.

That does sound related - don't laugh this off, but how's your posture? Back neck and shoulder could suggest posture issues at work or at home.

My posture is shocking and I know that's definitely as much a problem as anything at the minute. I've always slouched, but when I notice how bad it is when I'm sitting at the gym, it's actually quite disgusting as my back is practically a C shape. I don't help myself at work either because for the past 8 years I have been sitting on a reclining pregnancy chair, which when I lie back, I arch my back away from the chair. I had to swap that 2 weeks ago though because I was barely able to get out of it. I'm trying to get used to sitting properly on an orthopaedic chair, adjusted right and using a foot rest and although there is some improvement, I still can't straighten my back when I stand and have to hobble about the room like an old man until it loosens up a bit.

[Subby]

Does anyone take BCAAs? Are they any good?

On a different note, when doing curls I get pain all the way up forearms. Limiting what I can lift. Is this probably just a strain?

You're gripping the bar too hard, you're not working your forearms, you're supposed to be working your biceps. Took me a long time before I realised I had to relax my grip more and let the bicep do the work instead.

If you're using dumbells then go with something like 12.5kg or even a 10kg dumbell. Get your form right and build from there.
If you are using barbels then factor in the weight of the bar as well. 20kg ( 2 x 10kg discs - one on each side of the bar) plus the weight of the ez-bar will be a good starting point.

*For a single curl rep, you should be taking 2 seconds to lift from the bottom to the top and then 2 seconds back down again*
I see young lads in my work gym (university) lifting the weight so fast it looks like they are trying to jerk off and it does nothing for you but expend energy and look ****.

If you can do 8 reps at ease then it's too light

If you can do 6 reps at ease and struggle with the last 2 reps then you're at a maintaining weight

If you can do 4 reps at ease, struggle with reps 4-6 and REALLY struggle or fail to finish reps 6-8 then you've got the perfect weight for you to put on size.

http://www.bodybuilding.com/fun/biceps.htm

Read up more

Another thing that I eventually worked out is that at the top of the contraction rep curl...squeeze the bicep for a second then drop the arms down to the end of the rep. This squeezing will get you bigger arms faster. Also fight against gravity...by this I mean don't just drop the weight down when you get it to the top. Let gravity stretch you that bit more by resisting the weight as it falls down to the end of the rep. 2 seconds up...2 seconds down.


I take HMB (lets your own body make bcca's) what is it you want to know? I use it to develop lean muscle and to help maintain my size as I'm trying to cut. I'm keeping the heavy weights and let my diet do the cut for me without losing much of the mass if all goes to plan.

this stuff....http://www.maxishop.com/maxiraw/amin...imary-hmb-250g

more info on how it works here http://www.complete-strength-trainin...upplement.html



I also use this (protein supplement) http://www.maxishop.com/maxiraw/protein/protein-complex

and

this Creatine http://www.maxishop.com/maxiraw/crea...ne-charge-500g


I'm not claiming to be a personal trainer but if I can tell you what works for me and what didn't work then i might save you a bit of time and effort

[Sarb]

Cheers Subby

I will have a look at that. Ive never taken BCAAs or Creatine. I do take protein shakes though. Do the BCAAs help develop muscles? I train 5 days per week with 2 days off so feel like I need something