The Running/Keeping Fit Thread

[Rowan]

Less speed, more miles. If we're working in Km then you're at about 5:00 minutes per km which is nuts for a first training run. I know people who've been running for years and that's not far off their race pace! I've just done what I think was a fairly quick 12.5 km and my average was 4:25 minutes per km. I'm not quick but I'm no slouch either so you're either naturally quick as **** or naturally suited to high VO activity. Either way it's impressive as ****

If we were training together I think we'd try to find a speed you're comfortable with and to run further before you run quicker. Hit a few milestones (5k, 10k) and gradually crank it up along the way. As it is you're pace is sub 2 hour half marathon if that makes you feel better. Probably closer to 1:45 ish. Pretty fast like

[Frenchie]

I was fit when young and have been living off it since.. I've just re-measured and I did 5 laps of the development gardens and one lap is 485 metres, so it is 2.425km in 12 ½ mins.

I thought i was going to heart attack and stopped..did loads of stretches.

I'm going to do a slower pace tomorrow and aim for 7 laps and build up to 12 laps in 30 mins...and do that every day..should help no?

[Saveloy]

Hi y'all

I did my first jog around the gated development I live in. I'm 52 overweight, play golf once a week and am sedentary most of the time I'm my home office.

I have not run in 20 years, I want to play footie in the senior town team.

I ran 2 ½ KM this morning in 12 ½ minutes and nearly puked.

How long does it take to see a difference, I want to build up to 5 km and do that every morning without killing myself.

It took 7 minutes for my heart to go back to 58/60 bpm it was racing at 140 bpm for at least half of the recovery time.

I did some stretches after ..

I guess I am doing this all wrong...?

The man's a machine.

[Saveloy]

Rowan 104.5km
Saveloy 75.9km
Carra 71km
Pablo 34.6km
wiw 27.0km
badpiggy 21.8km
Rich: 20.1km

12.1km.

[Frenchie]

I hurt today in places I had forgotten about. Bought a Bowflex for the terrace, can't bear to look at it.

[Rowan]

Rowan 128.6km
Saveloy 75.9km
Carra 71km
Pablo 34.6km
wiw 27.0km
badpiggy 21.8km
Rich: 20.1km

Horrendous out there. I would have sold my soul for a tailwind

[wiw]

Rowan 128.6km
Saveloy 75.9km
Carra 71km
wiw 45.5k,
Pablo 34.6km
badpiggy 21.8km
Rich: 20.1km

18.5km for tough mudder

[wiw]

Going to give my legs a few days rest then want to really get stuck into running and training seriously.

My sole purpose for doing so is to get rid of my belly fat. I can comfortably run at a decent pace for about 30/40 minutes now. Can anyone recommend a good program for me to follow? I just want to run as much as possible and have a flat stomach

[Carras_Shin_Pads]

Hi y'all

I did my first jog around the gated development I live in. I'm 52 overweight, play golf once a week and am sedentary most of the time I'm my home office.

I have not run in 20 years, I want to play footie in the senior town team.

I ran 2 ½ KM this morning in 12 ½ minutes and nearly puked.

How long does it take to see a difference, I want to build up to 5 km and do that every morning without killing myself.

It took 7 minutes for my heart to go back to 58/60 bpm it was racing at 140 bpm for at least half of the recovery time.

I did some stretches after ..

I guess I am doing this all wrong...?

Awesome work we all started somewhere! If you want to burn fat get that heart rate up and do short sprints. Jog / walk to start with and you'll soon notice you're going further and further

[Carras_Shin_Pads]

Rowan 128.6km
Carra 96km
Saveloy 75.9km
wiw 45.5k,
Pablo 34.6km
badpiggy 21.8km
Rich: 20.1km

[Saveloy]

**** me, this thread has escalated.

Well in wiw

And Carra and Rowan can just calm the **** down!

I was planning to do a longer run tomorrow but I may have hit the wine too hard.

[Subby]

http://www.maxishop.com/maxiraw/creatine/creatine-charge-500g?gclid=CPuqh-ennMACFfMgtAodIAsAMQ

That stuff Started back on it again today for a week : three times a day x 5g per time = 15g a day for a week.

[kingfunk]

Bloody hell, decent price that is. Are you stacking with anything else? Protein?

[Subby]

Yep, I take 5g of it with 2 scoops of strawberry protein as a shake right after a workout. I also add some BCCAs so I stack 3 things in my post workout shake.

You need to be careful with creatine though. You need to properly take it and not just chuck a big spoonfull of it in you every day.

For the very first time taking it you should take it this way

Day 1 - 3 times 5g a day - Morning, Lunch and postworkout (if evening is your workout or else just take it in the evening)

Day 2 - same as day 1
Day 3 - same as day 1
Day 4 - same as day 1
Day 5 - same as day 1
Day 6 - same as day 1
Day 7 - same as day 1

Day 8 - Stop the loading phase and just take 5g once a day post workout
Day 9 - day 23 is same as day 8

Day 24 - day 30 - stop taking creatine completely.

That's how I do one month. Once you've loaded up your body has a good supply of creatine to draw on so you don't need to take as much after the loading week.

You'll retain water so the week at the end of the month, when you take none, lets you get rid of the water and shows your muscle gains better as you've less fluid to make you look soft and podgy.

Creatine helps pump up your muscles so you can lift heavier weights than normal

BCCAs are also good as they are amino acids which help the rebuilding process when you've pushed your muscles hard. they also boost your bodys natural growth hormone. BCCAs aren't steroids, creatine isn't steroids either.

[kingfunk]

The Weight Training Thread

Used to take BSN cellmass and BSN Syntha 6 protein stack. The thing that used to piss me off about creatine was the vast amount of strength I would loose when I stopped taking it. Felt like I was a servant to it and it's not cheap.
What's your time scale to next loading phase after a months cycle?