Weights and running -- plan

[IHateMyJob2004]

Today, I increased running by about 15 seconds and I felt fine. This program works. Not sure why but it does.

So today (R-run, W-walk):
W 2:30 warm up
R 1:50
W 1:26
R 1:43
W 1:30
R 1:50
W 1:34
R 1:35
W 1:31
R 1:27
W 1:39
R 1:31
W 1:37
R 1:20
W 5:00 cool down

The last run portion, I picked a landmark thinking I would hit it at about 1:30. I was off.

Next time out, I want to shoot for 90 second breaks and runs of:
2:00
2:00
1:50
1:50
and 4 more that are atleast 1:30

Then i have to move up to hte next week of the program which is scary. 3 minute run, 90 second walk. I'll give it a shot but I don't know if I can do it based on how I feel right now. EDIT: Not so scary. It's run-90, walk-90, run-180, walk-180. Repeat that once. Not so bad.

 

[IHateMyJob2004]

R: 2:09
W: 1:26
R: 1:54
W: 1:29
R: 1:50
W: 1:31
R: 0:52 (all uphill)
W: 1:09
R: 2:04
W: 1:38
R: 1:28
W: 1:21
R: 1:45
W: 1:37
R: 1:26
W: 1:27
R: 1:38
W: 1:50
R: 0:36
W: 5:00+

TOTAL: 29 minutes or so

9 good runs. The last one was the 10th but I chose to just call it.

I think I will be able to do the next stage of the program which should be Friday.

 

[IHateMyJob2004]

I've done more running since the last post.

Just want to say that the couch to 5K thing is working granted I am not always doing the workouts that I am supposed to be doing.

R: 3:01 <== goal met
W: 1:23
R: 1:49 <== goal met (and exceeded by 20 seconds)
W: 1:32
R: 3:03 <== goal met
W: 1:48
R: 3:08 <== HOLY CRAP (only needed 90 seconds here)
W: 1:56
R: 3:12 <== goal met
W: 1:54
R: 1:50 <== cool down run
W: 8:00

The walks after the 3 minute run are supposed to be 3 minutes. I was ready to go after 90 seconds so I went. Totally ready for "week 4" granted I think it should be called step 4.
http://www.coolrunning.com/engine/2/2_3/181.shtml

I should be moving up to the running rotation of 3 minute/5 minute. I think I will be. I spent a little extra time on the 90 second/3 minute run rotation. But now I can pretty much do 3 minutes at will with 90-120 second walks.

For the 3 minute/5 minute mix I think I can easily do atelast one 5 minute run. Not sure if I'll pull off a sedcond. THat's how the 3 minute program started though. I could only do 3 minutes once. Then twice the next session, etc. It's more of buidling up to the goal of the step of the program that you are starting. You won't necessarily be able to do the next step.

Pushing yourself is key though. If at 2 minutes you feel like you can't go on, find a target ahead of you and say I am getting there. Even if you only get 2:30 in, that extra 30 second push is ciritical. By doign that, you will get to the 3 minute mark very soon.

Tonight is lower body weights. Saturday is upper body weights (mid day) and a run (near sundown).

 

[IHateMyJob2004]

Saturday progress (July 16). I'll update with real numbers tommorrow.
update tomorrow.


Sunday July 17:
I did it! The 3-5-3-5!
Don't have the exact numbers but I did pretty much what I supposed to for week 4. Actually, week 4 is supposed to be:
run: 3:00
walk: 1:30
run: 5:00
walk: 2:30
run: 3:00
walk: 1:30
run: 5:00
walk: 2:30

I did:
run: 5:00 <= extra
walk: 2:30 <= extra
run: 3:00
walk: 1:30
run: 5:00
walk: 2:30
run: 3:00
walk: 1:30
run: 5:00
walk: 2:30

I feel awesome! That last 5 minute run was a bear but I kept pushing.

I just took a look at week 5. I think I could do that now. It's 5-5-5 with 2:30 walk breaks. Week six is 5-8-5 with 3 minute breaks. 8 minutes is pretty close to a mile for me granted the plan says it is 3/4 mile.

 

[Howard]

Just run til you get tired then rest. Once rested enough start running again. The 90 seconds walking then 90 seconds running sounds like a workout plan for a 80 year old grandma. You're a grown ass man no need to start with the granny plan.

great advice sarge

 

[IHateMyJob2004]

great advice sarge

sarcasm towards sarge?

The thing I am noticing is that he couch-5K program knocks down alot of the psychological barriers that sarges plan ignores.

 

[IHateMyJob2004]

Well, big news.

I was on week 4, but on my last run 2 days ago (results above), I started to realize that I probably am doing a modified version of week 5 of the couch to 5K program. Week 5 is runs of 5-5-5 minutes with 3 minute breaks. I was basically did 5-3-5-3-5. So, I did the three 5 minute runs with 3 minute runs in between.

So today I was going to try the 5-8-5 w/ 3 minute breaks and if it fails, just drop to a 5-5-5-5 w/ 3 minute breaks.

Today, I was shock. I did a 5-9-5 run with 2 minute breaks! I checked Google and I think that 9 minute runs was 0.8 miles. I'm going to drive the route on the way to work tomorrow because I could swear I did 1 mile today.

I don't think I ran one mile since high school and even then I am not sure. In college, I came close to 1 mile, just never got there. I think I was pacing myself to fast.

SUPER HAPPY! I am officially on week 6 of 9.

 

[IHateMyJob2004]

I think I ran a mile non stop last night!
This was part of the 5-8-5 minute running sets in the couch-5K plan.

R: 5:14
W: 1:53
R: 11:07 <= est: 1.2 miles (via google maps)
W: 2:02
R: 5:17
--------------
21 minutes running, 4 minutes walking

Felt good. I think that last 5 minute run could have been longer but I was running home essentially so I just finished up.

I should start posting my weight training info. Maybe see what I can max out on with bench press every month. I am stronger than I can ever remember so that is good.

My waist hasn't gotten smaller. I think I lost a few more pounds though, since my waist shrinkage has stopped. Target 34" waist or less when I started at a 38" waist. Currently at about 35". Stretch goal is a 32" waist. Not worried about my weight though. I don't view weight as a good gauge when building muscle mass.

 

[IHateMyJob2004]

Did a few more runs and took a week off.

But today I was very happy as I pretty much picked up where I left off. Also decided to add more time to my run. Goal was runs of 5-8-5. Ended up doing 6-5-9-5-1. That extra 1 minute run was 90 seconds but at a faster pace than normal. Stomach felt it.

Today was:
R: 6:01
W: 2:00
R: 5:21
W: 2:32
R: 9:01
W: 2:30
R: 5:05
W: 2:18
R: 1:38 - ran faster than normal
---------------
36:26 (running: 27:06) (walking: 9:20)

The best part is that I usually run for 25-28 minutes including walking breaks. Today I did 36 minutes.

 

[IHateMyJob2004]

Did a 5-4-8-? run last time out. Tonight I do it again and hope to get better numbers. most interestingly is that I seem to be doing 32 minute runs when a month ago I was doing 28 minute runs. Also, more time is spent running percentage wise over walking. The couch to 5K basically starts you with a 50/50 split with running and walking. Right now it is more of an 80/20 split.

the plan says that I am supposed to go from 5-8-4 to a 24 minute non stop run. Not sure if I am there yet but it could be doable. Tongiht I am going to try to do a 12-12-8 with 2 minute breaks.

lately, I have been doing 1 minutes sprints at the end of my run. Seems to help attack muscles not used as much like my stomach and hamstrings. Bascailly do three 1 minute sprints with 40 second breaks.

I got my personal best ever bench press in last night. Wife was there to spot so I did 190 pounds 3 times. I was shocked because I usually work out with 175 pounds or so. I put 190 on as a goof thinking that I would not be able to get it up. I might need to have her spot me from now on and use more weight. I think I could do 195-200 once or twice.

 

[JL514]

I'm sure you could do 200+ for 1 rep. Maybe close to 205. Check out 1RM bench calculators, they usually give you 4-7lbs per rep when you're around 200lb. So if you do 190x3, they say you can do 190+(3*4)= 202 for 1 rep

 

[IHateMyJob2004]

Interesting. Nice phone.

 

[IHateMyJob2004]

So tempted to try and put 200 up once. That's it. Going right now.

 

[IHateMyJob2004]

DID IT!

Not sure if it was 200 pounds though. Did 2 reps!

I had a few cement weights so I am not sure what the exact weight is. My scale claimed that the 4 14.3 pounders (cement) and the bar were 69 pounds (270 pounds - 211 pounds which is my weight). Not sure how much I trust the scale. Had 120 pounds on the bar in addition to what I weighed.

This is my bar (6 foot solid threaded):
http://www.bookscorner22.com/resoth6bar.html

The weights:
57.2 = 4x14.3 cement
100 = 4x25 (2 steel, 2 cement)
20 = 2x10 steel

17.7 = 1xBAR: found a site that says it is exactly 17.7 pounds (20 pounds 'advertised'?)

So, my best guess is that I did 2 reps of 194.9 pounds. DANG IT! So close.

 

[SociallyChallenged]

Eeee, I don't even know if I'd feel safe putting 200lbs on that bar. If you plan on using 200lbs regularly, invest in a nice barbell rated for some serious weight. I've seen those crappy barbells break with sub-200lbs.

 

[IHateMyJob2004]

Eeee, I don't even know if I'd feel safe putting 200lbs on that bar. If you plan on using 200lbs regularly, invest in a nice barbell rated for some serious weight. I've seen those crappy barbells break with sub-200lbs.

Really? The thing is rated at 250 pounds. I was thinking that that means they test them to 300+ pounds. Last thing they need is a lawsuit.

Anyway, I was planning on getting some newer/better stuff when I move and when I am benching 220. I figure at that point I should just get some better stuff.

Can I get a bar for 1" weights that is better or do I have to make the move to Olympic weights?

EDIT: I am also worried a bit bout my bench that I got from Sears. it has a lat pulldown that I am pretty much maxing out.
This is my bench:
http://www.sears.com/weider-pro-trad...p-00615711000P

UH OH.

Limit of user+weights is 510 pounds. I'm at 410 total right now.
The weight rest for hte bar is rated at 210 pounds ... almost there. leg attachment and lat pulldown both rated at 130 pounds.

 

[Jeeebus]

Interesting... similar situation myself.

I'm a little over 6' and roughly 200 lbs. Haven't worked out in about 6 months due to new baby/new job/move to different state.

Finishing my first official week back into things doing c25k three days a week and weights three days. Hoping I can stick with it too.

 

[IHateMyJob2004]

Interesting... similar situation myself.

I'm a little over 6' and roughly 200 lbs. Haven't worked out in about 6 months due to new baby/new job/move to different state.

Finishing my first official week back into things doing c25k three days a week and weights three days. Hoping I can stick with it too.

I'm glad I did it. I started way back in January but took 2-3 months off maybe in the March, April, May timeline.

I feel great! Glad I did it. I'm 35 and stronger than I have ever been in my entire life.

The C25K Program helps alot as your goal changes every week. It keeps it fresh. I'm having trouble with whatever week I am supposed to do the 5-8-5 minute runs. last night I did 10-4-2-2-2-2. I just had no stamina for some reason. I'm trying to add a week where I do 10-10-6 before I go on to the 24 minute run or whatever it is that comes after 5-8-5.

 

[IHateMyJob2004]

Supposed to be on the 24 minutes non stop phase of the couch2K program. I'm working up to 24 minutes instead

Tuesday I did a 14-4-2 run. Not bad. 14 minutes non stop.

Today I did a similar run:
17-2

17 minutes non stop. I'm doing 9 minute miles from what I have collected as data. If I did 18 minutes (Doh!) it would have been about 2 miles. But I am close!

The bad news is that my knee is a bit messed up. I am pretty sure it is runners knee. taking off from running till next Tuesday. If it feels good then, I will run. MIght do lower body weights on Sunday. Dead lift, etc.

Once hte knee feels better, I might revamp my weight routine.