gmpearson Member

Agree with all of the above, in summary: 1. Up mileage -- I recommend 15-20 miles per week - your runs should definitely exceed 5K 2. Pace - learn to pace yourself - set out to do a 9:00 pace for 4 miles (that means you might do 9:02, 8:58, 9:01, etc.) 3. Speed training - run 800M fast, run 800M jog, repeat 4 times OR run…

SW: 198 CW: 166 BF%: 13 I started running (my home-grown version of C25K) about a year and a half ago. I was running about 3x per week, about 2-3 miles. I decided to up my distance and increase the number of times I was running to prepare for running 5Ks competitively. This took a lot of the weight off. However, at the…

Based on your training, set an aggressive goal. If you train at roughly 10:00/mile (and assuming you are going more than the 3.1 miles to build endurance), then you already know that just training pace will get you across the finish line at 32ish minutes. However, race environments usually get your adrenaline going and…

I run 5 times a week on average. Some weeks it is 6 days, some it is 4. My average mileage is 20-25 miles. I agree with the strength training for injury prevention and core - I do this 2-3 times a week (on average). Build in a definite rest day - your body does need to have time to recover. I absolutely agree with…

I lift 2-3 times per week, and I lift heavy to failure as well. Like you, I am not trying to bulk up necessarily, I just want to be fit and athletic. I focus more on upper body and abs/core, but I do make sure to do either squats or incline leg press, leg extensions, lunges with dumbells (35-40 lbs in each hand), and cable…

I think I am the opposite of most people here... I have a CamelBack and LOVE it for camping and hiking, but it is way too much for running. I thought I would try a hydration belt - couldn't stand running with it. I have resorted to literally grabbing a plastic water bottle (Kroger brand is what we usually have in the…

Currently, I like the 5-6 mile distance; but I am not training for a 1/2 or full. I tend to run slightly faster than I probably should, which causes me to top out at shorter distances. I run 5-6 miles about 2 times a week, and the rest are 3-4 miles. My weekly totals are around 23-26 miles. In the last couple of weeks I…

Not sure if you developed any ideas for a snappy comeback, but I think in the end you got a lot of people "disproving" her hypothesis that running is bad for you. Anyway, best of luck in your training, and come visit us in the "Ultimate 5K Runners" group on MFP:…

Eating isn't good -- if you eat the wrong foods. Walking isn't good for you -- if you walk in front of a bus. Lifting weights isn't good for you -- if you drop them on your foot. Running is a natural function of the human body. If running is bad for you, how come there are SO many people 40+ years of age that are runners?…

I have the Garmin Forerunner 210 and love it. I run though, don't know how it does for cycling. It has 5MB for memory, so it can hold multiple activities for history, and I upload to the connect.garmin.com website for tracking. Good stats on HR and elevation, and I find it much more accurate than my iPhone and Runkeeper.…

Brian - thanks for posting the link. I have read a number of articles on shortening stride, and I have messed around with it a little and find it fairly uncomfortable. I think everyone does have a natural stride, especially if they have run for a number of years. I do completely agree with the physics of lowering the…

100% ditto to what Brian, Carson, and Scott stated above. Exactly. Most of all - enjoy the race and do YOUR best! Greg

Ok, originally I posted a "just the facts" post about where to reference information on cardio vs weights. However, I didn't elaborate on what I do. I still stand firmly that ALL activities are necessary for OVERALL health (cardio, strength, flexibility, balance, and nutrition). Since others have posted this information, I…

I suggest reading the book called "Which Comes First: Cardio or Weights?" This book was published last year, and is an easy read. It is based on a number of various studies (most from universities) and analysis of world-class athletes. It disspells a lot of exercise myths, but also gives good advice on what is best based…

Remember, there is a difference between being sore and being in pain. What madmickie just described is pain - something has been re-irritated due to the activity, and he will have to let his body heal. Our bodies tell us through pain when we are approaching a point of injury or have reached that point. It is important to…

I find that on my longer run days, it is fairly hard to eat all of my alloted calories. However, I do make sure I eat a good amount of protein and a decent amount of carbs. The nice thing is that I can enjoy some of the foods that I might not normally eat because they consume too much of my normal caloric allottment. Then…

I am a runner and I am 42. Typically I average 155 for shorter training runs (4 miles or less) and 165+ plus for longer runs (5+ miles). Generally my last 2 miles are at 172 or so. My max when I am doing intervals is mid-180s, but this is probably not my true max. HR is an individual thing, ranges are for guidance. I agree…

People put the word bump in their posts so that it goes on their "My Topics" list so that they can come back and read the thread or look at the web links at a later time. It also causes the conversation to move to the top of the queue for the grouping (i.e., Food and Nutrition).

I run 25+ miles per week, and lift heavy 2-3 times per week. I do run on the days I lift, usually starting with 1 mile on the TM at an 8:30 pace, then lift for 45 minutes, then hit the TM or track for another 2-3 miles, some of it at intervals for speed training. It can be done for sure, but work up to it gradually. Just…

^^ THIS for me too ^^

Strength training and basketball Greg

Same here - usually 10-15 minutes, with 30-45 seconds sprint/all out, with 2 min recovery. I have access to an indoor track that is 1/10 of a mile, it is nice to do this on.

That is heavy duty!!! HIIT is great - I try to fit this in twice a week (running mainly), but at least one time. Works great for speed training as well.

If you have a smartphone, and are not opposed to running with it, download runkeeper or a similar program. It can pace you. I got tired of running with my phone, so I now have a Garmin Forerunner 210 GPS watch, and it keeps me at the pace I want. Another rule of thumb, unless you are training for a race, try running to…

If you go to the gym more than once a day, definitely break the sessions up with one focused on cardio, the other on weights. Give your body time to recover and rebuild glycogen stores and refuel. I would recommend at least 8 hours in between sessions. Walking with an incline (or running with an incline) is great! Keep…

A customizable HRM is a good measure of cals burned. I agree on the people staring in the mirror - they are lifting 10x as much weight as I am, but my avg HR is around 130 during my sessions since I alternate between muscle groups or circuit type activities (med ball, plyo, burpees, etc.). I have ZERO patience, so when I…

Log the session as cardio - you'll see the calories added in your diary in MFP. Greg

You need to log your strength training as cardio to get exercise calories added to your daily diary if you want to use them for consumption. As others have stated, weight lifting burns a good amount of calories, and tends to keep on burning up to 48 hours after the session. Best advice I can give is to get yourself a good…

Sounds good! It is okay to do some cardio on weight days depending on your goals. If your goal is to lose weight or get ready for a race, then cardio every day for your specific activity, and weights are supplemental. If you are trying to bulk up or build muscle definition, then dedicated weight days with a little cardio.…

First, I suggest reading the book titled "Which Comes First, Cardio or Weights" as it gives a lot of insight to fitness and nutrition, and is based on hundreds of actual studies, not opinions. Second, mix up your routines. Yes, if you are not quite used to exercising yet, doing 60 minutes of cardio will leave you fatigued…