Jove and Skian: The Power Couple's Path to Perfection
- Thread starter JoveGirl
- Start date
Wait, what. Why are we not more concerned about who this "Nausea" is, and why he's sneaking up on you and hitting you with trees!? I don't mean to alarm you, but it sounds to me like he may be some sort of Darkwing Duck style supervillain.
with your run endeavor- let's cover a couple of quick things.....
stretching..... you have martial arts experience and understand dynamic verses static. for tonight and any tempo, speed drills etc. we want to warm your calves up, before you start launching... but do not stretch them.
note: I am telling you my thought and what works.. if masquitos, know it alls, or even other experienced runners come around, I will not debate with them. I run on average 30-50 miles per week injury free. That does not mean I know it all, but it does mean I AM NOT CHANGING MY THOUGHTS, due to some person on a forum.
Strretching - whether your legs are tight, sore, strong, loose, whatever- NEVER stretch before you run. we stretch ofter we run, or we stretch seperate from running all together.
Form - we will work on as we go along. but- keep your head up, pinch your shoulders just a touch, hold your arms in control, but loose, hands as if you could keep a butterfly in there, and look out about 5 feet for now.
Strike -how you foot hits the ground..... heal initiates and almost slides into a mid-outer foot strike rolling to the ball as it begins to lift into the nest stride.
Ground Pound - if you are hitting the ground at all, you are pounding it. you are a BB, heavy, and strong. Running is "sleek, gliding, smooth" think those words as you run. THIS IS A BIG ONE- shin splints, knees, hips, neck everything at risk.
hearing your steps, vision bouncing, trying to look all peppy <this stuff is why people have such short running careers.
and the esscense of running! BREATHING!
Runners blow their noses out. posers don't! be a runner, clearing your sinus is critical.
Breathing- mouth slightly open and breathing freely. We will play with breathing stuff as we go along. But- when you feel like you are out of breath, blow out sinus, and take a breath in AND OUT thru your nose, 4 breaths thru mouth, and then another thru nose. Many times our muscles and lugs are doing fine on oxygen, it is our brain that needs a wiff thru the nose. Sometimes your breath will just want to run-away- let it. Your body is learning.
Sorry for the copy and paste, but soooooooo many people seek this and learn these few little things over looooooong periods of time, no need for that with you, an you don;t have a pile of time.
also read "Gooch - running a new Endeavor"
then-- find out where you are starting at,,,,
go out and run- RPE 2-3 (smooth and easy) and report back how "LONG" you can run.
you are entering a 2 hour event 9basically) so--- see if you have 2 hours of run in you or not. REALLY TRY! run a full hour away from home and then turn and try to make it all the way back. how far does not matter... reallt dig deep!!! you are young, give it some, make it hurt, get some!!!!!
Sweat Daily!
FF
stretching..... you have martial arts experience and understand dynamic verses static. for tonight and any tempo, speed drills etc. we want to warm your calves up, before you start launching... but do not stretch them.
note: I am telling you my thought and what works.. if masquitos, know it alls, or even other experienced runners come around, I will not debate with them. I run on average 30-50 miles per week injury free. That does not mean I know it all, but it does mean I AM NOT CHANGING MY THOUGHTS, due to some person on a forum.
Strretching - whether your legs are tight, sore, strong, loose, whatever- NEVER stretch before you run. we stretch ofter we run, or we stretch seperate from running all together.
Form - we will work on as we go along. but- keep your head up, pinch your shoulders just a touch, hold your arms in control, but loose, hands as if you could keep a butterfly in there, and look out about 5 feet for now.
Strike -how you foot hits the ground..... heal initiates and almost slides into a mid-outer foot strike rolling to the ball as it begins to lift into the nest stride.
Ground Pound - if you are hitting the ground at all, you are pounding it. you are a BB, heavy, and strong. Running is "sleek, gliding, smooth" think those words as you run. THIS IS A BIG ONE- shin splints, knees, hips, neck everything at risk.
hearing your steps, vision bouncing, trying to look all peppy <this stuff is why people have such short running careers.
and the esscense of running! BREATHING!
Runners blow their noses out. posers don't! be a runner, clearing your sinus is critical.
Breathing- mouth slightly open and breathing freely. We will play with breathing stuff as we go along. But- when you feel like you are out of breath, blow out sinus, and take a breath in AND OUT thru your nose, 4 breaths thru mouth, and then another thru nose. Many times our muscles and lugs are doing fine on oxygen, it is our brain that needs a wiff thru the nose. Sometimes your breath will just want to run-away- let it. Your body is learning.
Sorry for the copy and paste, but soooooooo many people seek this and learn these few little things over looooooong periods of time, no need for that with you, an you don;t have a pile of time.
also read "Gooch - running a new Endeavor"
then-- find out where you are starting at,,,,
go out and run- RPE 2-3 (smooth and easy) and report back how "LONG" you can run.
you are entering a 2 hour event 9basically) so--- see if you have 2 hours of run in you or not. REALLY TRY! run a full hour away from home and then turn and try to make it all the way back. how far does not matter... reallt dig deep!!! you are young, give it some, make it hurt, get some!!!!!
Sweat Daily!
FF
Thanks FF... I know the post was primarily for Jove, but I have a question about barefoot running. from my understanding, the heel-toe approach isnt appropriate for running barefoot, but do you know of any form issues to consider when running without significant shoe support?? I'm not looking to get up to marathon distances, I just want to stay injury free and heart-healthy.
I am EASING into it, in that, i'm only running about 1-2 miles at a time, up to 2.5 once. I'm also switching back to regular shoes occasionally just to make sure i dont strain muscles newly used muscles. (I actually find the motion of running barefoot a bit more efficient for me).
I am EASING into it, in that, i'm only running about 1-2 miles at a time, up to 2.5 once. I'm also switching back to regular shoes occasionally just to make sure i dont strain muscles newly used muscles. (I actually find the motion of running barefoot a bit more efficient for me).
in Derwyddon and i's traingin log, the first few pages ia alot of info, on running and startin out- "with shoes."
For the "heel" exchange... the i mentioned the heal to keep you from using the heal during "strike." not to actsentuate the heal.
i am not goin o take hours on grammara n spellin so just get over it...
Skuan- that is ath naturalists, whole foods, and spiritual group of runners, and mostly older peeps from my experience... if you are a young runner, you may not have the joints, and "genetic" in common charactoristis many barefooters have in common.
in the runners club I run with there are 2 barefooters- marathoners... it is a a world of its own.
Jove-
if you do not go out and test run, and report back, no more discussy running with me.. we can talk other stuff, but my efforts in helping a runner our purposeful, and not just an exercise in intellect- LOL!
take a lil bottle of wada wit ya too.
FF
For the "heel" exchange... the i mentioned the heal to keep you from using the heal during "strike." not to actsentuate the heal.
i am not goin o take hours on grammara n spellin so just get over it...
Skuan- that is ath naturalists, whole foods, and spiritual group of runners, and mostly older peeps from my experience... if you are a young runner, you may not have the joints, and "genetic" in common charactoristis many barefooters have in common.
in the runners club I run with there are 2 barefooters- marathoners... it is a a world of its own.
Jove-
if you do not go out and test run, and report back, no more discussy running with me.. we can talk other stuff, but my efforts in helping a runner our purposeful, and not just an exercise in intellect- LOL!
take a lil bottle of wada wit ya too.
FF
Geez. My idea of cardio is the 3-5 steps it takes to flip a caber. Or 2500 meters on a rowing machine. Or 30 minutes of swimming. Or...
I can't even imagine just running for 2 hours. I think I'd want to blow my brains out from boredom.
But you're the man if you can, FF. I will give you props.
what happened? I was just trying to "push you to run" a bit. didn't mean for you to quit and go gain 100 lbs and drop off the face of the earth!
I'm guessing we creeped one or both of them out and they are now making sweet loves where we can't watch and give pointers.
And by we I mean me.
K, back from vacation. I didn't really do anything beneficial to my goals other than a little soccer, pushups, pullups, dips, and cricket (yes, beach cricket!)...
I did, however lose enough weight to come out on top of the abs competition, not that i even HAD to lose weight for it, the other guy was more sloppy than he was last year.
The other "pentathlon" competition never occurred because my cousin effed up his back.
Anyways, time to get into "progress mode" and start working towards goals... I'm spending the next few weeks eating at maintenance and lifting heavy, while trying to increase my cardio. I'm still on the fence about where i want to go from here... I would definitely like to gain some mass, but i would also like to lean out a bit (for real this time, not just losing water weight crap). I figure if i maintain for a bit and get my strength up, I can decide which direction to go from there...
I did, however lose enough weight to come out on top of the abs competition, not that i even HAD to lose weight for it, the other guy was more sloppy than he was last year.
The other "pentathlon" competition never occurred because my cousin effed up his back.
Anyways, time to get into "progress mode" and start working towards goals... I'm spending the next few weeks eating at maintenance and lifting heavy, while trying to increase my cardio. I'm still on the fence about where i want to go from here... I would definitely like to gain some mass, but i would also like to lean out a bit (for real this time, not just losing water weight crap). I figure if i maintain for a bit and get my strength up, I can decide which direction to go from there...
Good time to refocus...
Sorry for the absence lads, I've been out of commission due to ‘back to back’ sickness. Never got to do the run because as I was gearing up for it…I got blind-sighted by the beginning of a cold that turned into a flu that mounted into a stomach virus. Yay, me! My body is just beginning to feel better. The aches have subsided and I am resting the remainder of the weekend. I plan to be back 100%, on Monday. I’m not too sure about this -Halfer now…I’m even more nervous than before, seeing I lost some time. I plan to run as far as I can for as long as I can this up and coming week, see where I lie.
I'm glad you won Skian!! All the headaches paid off, what did you win exactly?
And cricket must have been fun! The beach in general must have been fun! Lucky!!!
Sorry for the absence lads, I've been out of commission due to ‘back to back’ sickness. Never got to do the run because as I was gearing up for it…I got blind-sighted by the beginning of a cold that turned into a flu that mounted into a stomach virus. Yay, me! My body is just beginning to feel better. The aches have subsided and I am resting the remainder of the weekend. I plan to be back 100%, on Monday. I’m not too sure about this -Halfer now…I’m even more nervous than before, seeing I lost some time. I plan to run as far as I can for as long as I can this up and coming week, see where I lie.
I'm glad you won Skian!! All the headaches paid off, what did you win exactly?
And cricket must have been fun! The beach in general must have been fun! Lucky!!!
what happened? I was just trying to "push you to run" a bit. didn't mean for you to quit and go gain 100 lbs and drop off the face of the earth!
But the sad news is YES. I did gain 100 pounds!! *DumDumDuhhhm!*
Silly Rabbit.
Since getting back from vacation, I've been to the gym three times and had really good workouts each time. Again, the "routine" isn't really there, but I primarily try to avoid repeating the same exercises in back to back trips.
Monday:
Squats - 5 sets of 8x205lbs
Shoulder Press - 5 sets of 8x90lbs (weak!!)
Deadlifts (square bar) - 5 sets of 8x135lbs (explosive reps w/ shrug)
Bent over rows - 5 sets of 8x115lbs (over hand)
Weighted cable holds for stability - 2 sets of 12x35lbs for 5 seconds (to each side)
Tuesday: (quite the mix of exercises, some shmuck stole the squat rack for 12+ sets!)
Bench Press: 5 sets of 8x155lbs
Single leg Squat - 5 sets of 8x60lbs (each leg, explosive reps)
Pull ups - 4 sets of 8xBW (varying grips)
Back extension (machine) - 3 sets of 8 (forget the weight)
Leg curl (machine, again) - 3 sets of 8 (forget the weight)
Medicine Ball Throw - 7lbs ball, 3 sets of 15 reps
Horizontal Press/Curl/Shoulder Raise - 3 sets, 6 reps of each exercise, 25lbs each hand.
Saturday:
Deadlifts: 5 sets of 8x135 -245lbs
Lat pull down: 5 sets of 8x90 -210lbs
Bent over rows: 5 sets of 8x95 - 105lbs
Superset - 3 sets of shrugs/curls: 12x135lb shrugs, 12x35lb curls
(I really killed myself with the deadlifts in this workout, 4 of the 5 sets were with weights between 225 and 245. Took a lot out of me)
Monday:
Squats - 5 sets of 8x205lbs
Shoulder Press - 5 sets of 8x90lbs (weak!!)
Deadlifts (square bar) - 5 sets of 8x135lbs (explosive reps w/ shrug)
Bent over rows - 5 sets of 8x115lbs (over hand)
Weighted cable holds for stability - 2 sets of 12x35lbs for 5 seconds (to each side)
Tuesday: (quite the mix of exercises, some shmuck stole the squat rack for 12+ sets!)
Bench Press: 5 sets of 8x155lbs
Single leg Squat - 5 sets of 8x60lbs (each leg, explosive reps)
Pull ups - 4 sets of 8xBW (varying grips)
Back extension (machine) - 3 sets of 8 (forget the weight)
Leg curl (machine, again) - 3 sets of 8 (forget the weight)
Medicine Ball Throw - 7lbs ball, 3 sets of 15 reps
Horizontal Press/Curl/Shoulder Raise - 3 sets, 6 reps of each exercise, 25lbs each hand.
Saturday:
Deadlifts: 5 sets of 8x135 -245lbs
Lat pull down: 5 sets of 8x90 -210lbs
Bent over rows: 5 sets of 8x95 - 105lbs
Superset - 3 sets of shrugs/curls: 12x135lb shrugs, 12x35lb curls
(I really killed myself with the deadlifts in this workout, 4 of the 5 sets were with weights between 225 and 245. Took a lot out of me
)