ROW the WORLD - Team Jack SparRow Row Row (CLOSED GROUP)

amsparky

Hey guys, please give a warm welcome to our newest teammate!!

@Barbara - I love Shred too, but after listening to Jillian for 10 days in a row, I have to take a break! I never make it to level 3...I like level 2 too much!!

I may have to make one more replacement and I know someone else emailed me about a possible one (charitydc maybe?), so I will look back and contact you.

PLEASE make sure you are posting your totals. Sorry to be a pest, but it gets too confusing for me. For future planning, FRIDAY is a double day, so get those miles in!! We have company coming in, so I have NO idea how I will make that work, but I will!

LET'S GO TEAM - DO IT FOR JACK!!

amsparky

OK, I know some of you are runners (I'm looking at YOU whats_her_name & srp & Rubybelle). Can you share some tips? Have you always been a runner? What do you eat pre/post run?

I just graduated Couch 25K and am slow as hell, but I keep moving and am always looking for hints and tips.

Thanks for sharing!!

becca0211

July 6th: 344 calories burned = 6.88 miles.

Not as good as yesterday, but tomorrow is another double class night for me so I should have some good mileage to add.

srp2011

OK, I know some of you are runners (I'm looking at YOU whats_her_name & srp & Rubybelle). Can you share some tips? Have you always been a runner? What do you eat pre/post run?

I just graduated Couch 25K and am slow as hell, but I keep moving and am always looking for hints and tips.

Thanks for sharing!!

Congrats on finishing C25K! That's an awesome start! You are officially a runner now :drinker:

As for tips, it depends on what your goals are. Basics - if you haven't already, go to a running store and get fitted for running shoes - make sure they look at how you run, how your foot falls, etc... and I also recommend investing in some technical shirts - makes a huge difference from running in cotton that just hangs onto the sweat (I also wear them for exercise classes). As for eating, I don't really eat anything special before or after my runs. For my evening workouts, I just come home and eat my regular dinner. Sometimes I'll have some chocolate almond milk afterwards to help replenish both glycogen stores and protein, but it really depends on if I have calories to spare. Before races in the am, I'll have a half peanut butter and jelly sandwich about an hour and a half before. Also, hydrate, hydrate, hydrate!

If you haven't already, sign up for a local 5K - they are really motivational - makes you want to work harder to improve your time. There will be people at all speeds, from the speed demons who win to walkers, so don't worry at all about what point you're at right now, just go do it. They are loads of fun.

I take a running class, and assuming you can now run a full 3.1 miles at whatever speed, you'll want to start adding some speed and endurance work to your training. A typical weekly schedule for us is 2 days of 30-35 minute runs with some speed work - tempo runs (race pace or just below for 5 min intervals), pick-ups (short 1 minute bursts where you pick up speed), fartleks (pick a spot in the distance and pick up your speed til you reach it), ladders (on a track), etc... Then there is a long run each week - basically take your longest run now and start adding 5 minutes every couple of weeks until you're up to 50-60 minutes - at a slow pace. And then another 1-2 regular leisurely runs.

If your goal is to run longer distances, check out C210K or related training schedules online. Or look and see if there are any local running groups you can join and train with them - I really like having a group of people to run with - keeps me from slacking off

Good luck and let us know if you have any specific questions!

Pebble321

OK, I know some of you are runners (I'm looking at YOU whats_her_name & srp & Rubybelle). Can you share some tips? Have you always been a runner? What do you eat pre/post run?

I just graduated Couch 25K and am slow as hell, but I keep moving and am always looking for hints and tips.

Thanks for sharing!!

Oh, I love being called a runner... I always wanted to run but before January this year I would have told you that there would be icebergs in hell before I could run more than 5 seconds!
I started C25K in January and in the first week I couldn't manage all of the 1 min running intervals, but I kept at it, repeated most weeks and completely amazed myself whenI got to the point where I could run for 20 mins.
I kept at it until I could run for 30 mins non stop, had some knee pain in March, visited the physiotherapist, started strapping my knee with ROC tape (magic stuff) and kept going.
I planned to sign up for the City to Surf 5k race in August, but then decided "what the hell" and signed up for the 12k instead. This really has me motivated to keep training, as I am determined to finish it, and really want to run it not walk.

My best tips:
- get good shoes. Even if they cost a fortune, painful feet and knees are torture, the shoes are worth it. Get fitted at a sports store or running store to get help finding what is best for you.
- get a good bra. If I run in my old (too big!) sports bra I'm just not comfortable and this means I don't enjoy my run.
- I'm still playing around with what to eat before/after. I've heard carbs before and protein after but usually I run early in the morning so there is not much time to eat then wait before I go. I've tried half a banana or muesli bar but they didn't do much for me. The one thing that seemed to work (so I'm going to try again before my next long run) is a mocha - 1/2 tsp instant coffee, 1/2 tsp unsweetened cocoa, sprinkle of cinnamon, dissolve in hot water, top up with cold milk. This seemed to give me lots of bounce, probably the coffee! Afterward I eat whatever I have or whatever I feel like. Usually porridge (oatmeal) on a week day, eggs on a weekend.
- don't try to run too fast too soon. The only way I've kept going is by starting slow and gradually increasing my pace. SRP has some great comments about intervals etc, I put some of them into my training and find they are helping. It also keeps it interesting.

Um, that's all I can think of for now, but feel free to fire questions at me, I'll always have an opinion even if I don't have an answer!!

charitydc

Well hello everyone

July 6---- 634 cal----12.7 miles

charitydc

Welcome Aboard! Looks like you got some great numbers there!

charitydc

Hello all!!! Replacement teamie here, ready to row row row my *kitten* off!!

Welcome abroad! Great numbers you got :happy:

fh1951

welcome aboard the sparrow, my new sailor sister

amsparky

Thanks for posting cals guys - just waiting on a few more.

SUPER thanks for the running tips. Today I jogged (wogged really) for about 48 min straight. I am TERRIFIED to sign up for a race, mostly because moving to Colorado has given me fierce asthma and allergies, so I only run on a treadmill.

When I ran on Monday I put the tread on the hill setting and because I was so darn tired from the weekend, I had to stop and catch my breath. But I still finished!

Running shoes are my next big issue. I looked at a bunch last night and I just need to go to a running store. I have a pretty good case of plantar fasciitis. I can run through it fine, but by the time I leave the gym I am hurting (as I type this I am icing my heel).

LOVE the idea of the speed/endurance work - I will be looking into this further. I don't think I could run with a club or anything - I am seriously WAY too slow for that. I have been working to slowly increase the speed and did the last almost 3 minutes at a much better speed, so there's progress.

I will be back to update you guys on our progress. I think we can overtake a few boats in the next few days!!

srp2011

Hello all!!! Replacement teamie here, ready to row row row my *kitten* off!!

Somehow missed this earlier - welcome aboard our ship!

srp2011

321 calories today - a mix of biking, elliptical, and swimming - I've got to thank y'all for inspiring me because this was fixing to be a no-exercise day, but I thought of all of you guys and your awesome numbers, and I made myself go to the gym and then hit the pool, and wound up in the green on my calories for the day too!

amsparky - do NOT be terrified of signing up for a 5K - I promise, there will be people of all shapes and sizes going at all different speeds - there will be people walking fairly slowly, and people run/walking, so even if you need to wog, you will be in good company and you won't be alone - there will be people in front of and behind you, I can pretty much guarantee it :-) It really is a lot of fun - read some of the posts from other C25K grads who have run their first 5K - very few if any are setting speed records, but across the board they are all thrilled they did it - it's the feeling of accomplishment. Also, on the running groups, I agree I couldn't run with the gazelle clubs, but the running store near me offers classes that range from 2:1 run/walk intervals up through marathon and speed classes, and they definitely have slow pace groups - and the local running club also has C25K type training classes where they group you by pace, so don't be intimidated - there are others out there who are at the same exact place you are and it's fun to have some companionship while you run - if that's the main reason you don't want to, then do look into it - but if you are genuinely a solitary runner, that's fine too. I just like to encourage people because the group class is what truly made a runner out of me and has helped so much in my development, and I used to think I was the lone wolf type until I tried it :happy:

wilsonshome

321 calories today - a mix of biking, elliptical, and swimming - I've got to thank y'all for inspiring me because this was fixing to be a no-exercise day, but I thought of all of you guys and your awesome numbers, and I made myself go to the gym and then hit the pool, and wound up in the green on my calories for the day too!

wilsonshome

321 calories today - a mix of biking, elliptical, and swimming - I've got to thank y'all for inspiring me because this was fixing to be a no-exercise day, but I thought of all of you guys and your awesome numbers, and I made myself go to the gym and then hit the pool, and wound up in the green on my calories for the day too!

I agree, I have to thank you all for your inspiration. I think of you when I'm out running, biking or walking. Your numbers push me to do more. Thank You!!:flowerforyou:

Pebble321

July 7: 352 cals today.
No run today, but that's from strength training, bit of cardio and three short walks.
Goodnight all

run_momma_run

OK, I know some of you are runners (I'm looking at YOU whats_her_name & srp & Rubybelle). Can you share some tips? Have you always been a runner? What do you eat pre/post run?

I just graduated Couch 25K and am slow as hell, but I keep moving and am always looking for hints and tips.

Thanks for sharing!!

First, NO, I was not always a runner - not even close. I only started running in what -- hmmm... I guess it would have been 2001, maybe? Geez, I'm gonna hafta go back to check. Anyway, on a whim, I signed up for a Joints In Motion (Arthritis Society) fundraiser to run a full marathon. In 4 months I went from couch potato to finishing my first marathon. Yikes! (Don't do that - I do not recommend it!!)

Before a run, I actually don't eat if I can help it (I usually run early morning) because if I do, I'm not feeling so good. But if it's going to be a long run, then I do try to have oatmeal or something.

After a run, I try to get some protein in me.

I don't know how long you want to run in terms of distances, but when you're running for long periods, you'll need to re-fuel during your run as well -- let me know if you need more info on that.

In terms of running tips, I like to change it up every day to push myself. So my running workouts vary.
- Long Slow Day to build endurance. This should be a slog jog that allows you to speak comfortably. Try to increase your distance only once per week.

- Recovery WALK. This is to still get out there and move, but also give my legs a break. ALWAYS do this after your Long Slow Day. I walk 4.0 mph, so it's a brisk walk, but still just a walk.

- Sprint Training #1 - Walk 4.0 mph for 4 minutes and sprint for 1 minute. Start with a sprint that you can manage - I do 7.2 mph right now. Stick with the same sprint speed for at least 2-3 weeks before you try a faster speed. When I first started, I think I only did 4 sprints, maybe 6? Anyway, now I try to keep sprinting until 60 minutes, then I do 4.0 mph for at least 10 minutes afterwards to cool down.

- Sprint Training #2 - Same as #1, but only walk for 3 minutes between each sprint.

- Sprint Training #3 - Same as #1, but only walk for 2 minutes between each sprint (this one isn't fun!)

- Tempo Pace Training - Walk 4.0 mph for 3 minutes, then jog FAST for 3 minutes. So this is pushing it. You need to go faster than your Long Slow Day pace, but you have to be able to keep it up for 3 minutes, so it needs to be slower than your sprint pace. I am doing 6.0 mph right now. Again, when I started, I think I only did 30 minutes of this, but now I do a full hour. Don't increase this speed until you've significantly incrased your sprint speed for the Sprint Training ones (at all speeds, too, I might add). PURPOSE: Gets you turning your legs over faster for longer durations. Will help increase your overall speed. Again, after I finish the last jog, I always do a 4.0 mph walk for 10 minutes to cool down.

- And finally HIIT (High Intensity Interval Training). - This one is really tough. Makes you suck wind. Walk 4.0 mph for 10 minutes. Then sprint like you're being chased - so fast that you feel like you'll never finish a minute. I do 8.5 mph right now. This sprint is 1 minute, as with the other sprints. But now you slow it down to just 1.0 mph recovery for 2 minutes. You have to get your heart rate down to 120 bpm or less because you have to do the sprint 3 more times! After each sprint, take it down to 1.0 mph for 2 minutes. After the 4th recovery walk, then you bring it back up to 4.0 mph for a 10 minute cool down. You should try to do this 2-3 times per week and only increase your sprint when you can do all 4 sprints for the full minute for at least 4 consecutive HIIT workouts. (Which I haven't been able to do yet). After these workouts I most often continue with 4.0 mph for at least another half hour just to increase the calorie burn.

- There is also hill training, but I am not doing that right now...

See how many ways you can mix it up???

amsparky

<rubs hands together maniacally>

Thanks for that! I think this is the stuff I need to try now. I really have no desire to ever do more than a half marathon and even that is not a real big desire for me. 5k's and maybe a 10k distance and I will be happy!

One question - with those different routines, do you them regularly (I see myself putting together a 2 week schedule with it) or do you, with the exception of the long day, just wing it?

I bought a book on running (on my Nook because I am *that* impatient) and will be taking notes.

Thanks again! New and fun ways to torture myself!

amsparky

Good Morning everyone!!

I was going to check the poop deck for you guys, but that just grosses me out, so I bailed.

How's everyone doing? I haven't checked the updated map yet, so I will do that soon. We have one member who is sick, so she will hopefully be back in action very soon.

Anything I can do? Any questions?

*****DON'T FORGET - FRIDAY IS A DOUBLE MILES DAY!!! ******

Have a great day everyone!

run_momma_run

<rubs hands together maniacally>

Thanks for that! I think this is the stuff I need to try now. I really have no desire to ever do more than a half marathon and even that is not a real big desire for me. 5k's and maybe a 10k distance and I will be happy!

One question - with those different routines, do you them regularly (I see myself putting together a 2 week schedule with it) or do you, with the exception of the long day, just wing it?

I bought a book on running (on my Nook because I am *that* impatient) and will be taking notes.

Thanks again! New and fun ways to torture myself!

When I started, I did not do the HIIT training, so the sprint training #1, #2, and #3 were done instead - for probably the first month. You need to build a base of sprinting, I think, before you really go hard for the HIIT. So here was my schedule.
MON - sprint every 4 minutes
TUE - sprint every 3 minutes
WED - Tempo Run
THU - sprint every 2 minutes
FRI - recovery walk
SAT - Long Slow Day
SUN - recovery walk

I did that for the first month.

At the moment I'm kinda all over the map because of the 30 day shred - I can't always do my planned workout because my thighs are so sore. However, if I DID follow my schedule, it would be this:
MON - HIIT week 1 and Sprint #1 week 2
TUE - Tempo Run
WED - HIIT week 1 and Sprint #2 week 2
THU - Tempo Run
FRI - HIIT week 1 and Sprint #3 week 2
Sat - Long Slow Day
Sun - Recovery Walk


And then when I'm ready to start hills (HA!) I will be replacing WED for hill training... But I might never be ready for that... :noway: :laugh:

run_momma_run

OK, I'm lost now. Did I report for today yet???

Just in case I haven't:
July 7th: 860 cals = 17.2 miles

But I have to get to work!! Later!!

wilsonshome

July 7 - 517 calories

fh1951

shipmates, i've been nursing a cold since sunday anf it's finally gotten the best of me

been in a meeting all day and i'm going to bed early - hopefully one day out of circulation is all it takes to get over this

amsparky

Feel better soon - we won't make you walk the plank!

findingfit23

7/7 60 minutes of Jazzercise 735 calories, 14.7 miles!

I have big plans for double mile day tomorrow!

becca0211

July 7th: 1624 calories burned = 32.48 miles !!!!! I am really sorry this wasn't tomorrow, but Tuesday and Thursday are my big workout nights. Hopefully we'll get a double day on one of them soon

Have a good night everyone!

srp2011

July 7th: 1624 calories burned = 32.48 miles !!!!! I am really sorry this wasn't tomorrow, but Tuesday and Thursday are my big workout nights. Hopefully we'll get a double day on one of them soon

Have a good night everyone!

Holy Cow - what on earth did you do to burn that much???? That's is incredible - even when my cals are doubled I can't get close to that :-) Great job!

srp2011

July 7 - 246 calories - considering how much I sweat running up hills tonight, it really should be more...

charitydc

Hi all! Hope everyone is having a great week!

July 7- 553 cal burned= 11.1 miles

amsparky

Nice job everyone!!

And here's a quote from someone we all probably know...

"Unless You Puke, Faint or Die, Keep Going!"
— Jillian Michaels (Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You)

becca0211

July 7th: 1624 calories burned = 32.48 miles !!!!! I am really sorry this wasn't tomorrow, but Tuesday and Thursday are my big workout nights. Hopefully we'll get a double day on one of them soon

Have a good night everyone!

Holy Cow - what on earth did you do to burn that much???? That's is incredible - even when my cals are doubled I can't get close to that :-) Great job!

60 minute chair pilates class and then a 60 minute zumba class! Kicks my butt and I love it!!!!! (I use a HRM so I know my calories burned are right, lol). I usually can't get a burn like that on my own.