Running: A New Endeavor

theGOOCH said:
I traveled most of today. I'm at my sister's in South Bend IN. I'l probably go for a run in the morning. I think my long runs have been at at least 50% effort and I've gone for well over an hour. I guess I just forget how new I am and want to progress faster.

My new running legs were feeling overtrained so I took a few days off from everything and I'll see how I feel now.
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GOOCH, you're just a rock!

Your metabolism rocks around the clock.

This is a bunch of crock!



He, he

Looking good!

Hey!

Would you be interested in being a participant or trainer in the Firing-Up the Spirit thread?

If you want to get involved, sign up!

Come on!


Best wishes

Chillen
 
OK Gooch, here is a plan for you-

such as:

Mon - RPE 3-5 60 min (30 out and 30 back) , measure your distance the firs week only <oops I had to edit that.

Tues - RPE 2-3 30 min (this 30 minute speed walk will drive you insane, as people walk by and see the mucle man WALKING- ahhaha)

Wed - RPE 5-6 5 min, 1 min walk, RPE 7-8 3 min, 1 min walk, RPE 9 30 sec, 1 min walk (3 sets) (you wish those people would drive by now,, hahhaah)

Thurs - off

Fri - RPE 2-3 30 min (this is a walk jog, sorta like rushing to catch your kid)

Sat - RPE 5-6 15 min, walk 1 min, RPE 5-6 15 min, walk 1 min.

Sun - off


repeat for 3 weeks then measure 60 min (30 out and 30 back) again.

p.s. on the fast, and sprinting be careful to hold your form together!! take care of your parts.

FF
 
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theGOOCH said:
I don't know what RPE means:bncry:
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Rating of perceived exertion. The problem is there are two scales, 1 - 10 and the Borg scale, 6 - 20.

Here is the Borg scale:

And here is the 1 - 10 scale:

Obviously, it makes a big difference. I think FF uses the 1 - 10 scale, but you should clarify this.
 
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RPE Description
0 Complete Rest Resting HR
1 Very Weak: light walking
2 Weak:strong walk, very slow run, easy conversation pace
3 Moderate: easy run, begin to sweat, but can hold conversation throughout
4 Somewhat Strong: still easy, sweating a bit more
5 5-6 is striding- down to 3 word blurts like -"this is 5-6"
6
7 Very Strong:breathing very labored, but can still maintain pace for some minutes without slowing.
8 this is where the your eyes are floating and you start to trance a bit
9 Cannot hold effort for more than a minute or two
10 Extremely Strong (almost maximal)

and what I have given you is a condensed build recover plan. IT IS NOT ABOUT WHETHER YOU CAN DO IT OR NOT! It is your perception that drives effort. you can do these workouts standing still if you want-- hahhaahaha welcome to inegrity.
 
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Hey, FF. I'm working on running more days per week so I can follow your plan.

My energy is coming back...I've been really stressed with trying to sell this house. Being either angry, anxious, or depressed all the time takes a lot of energy from you. I'm learning to control my mood and stop letting it stop me.
 
you will get better with this routine. It is training!

because I know you so well, and you know me, DO NOT TAKE STRESS OUT ON YOURSELF during training! high danger area for "advanst in dumb" peeps like you and me.

take good care of your parts.

p.s. that blister is probably from a worn out sock. :hug2:
 
flyinfree said:
you will get better with this routine. It is training!

because I know you so well, and you know me, DO NOT TAKE STRESS OUT ON YOURSELF during training! high danger area for "advanst in dumb" peeps like you and me.

take good care of your parts.

p.s. that blister is probably from a worn out sock. :hug2:
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Thanks, you're right, I'm getting it together now

hhmmm... the blister is on the inside of my toe where it touches my big toe. I don't think I could ever get a blister on the bottom of my foot
 
Sweet deal!

I decided to be the good husband and go to the shoe store with my wife while she picked out some stuff for work. In the clearance aisle they had one pair of Asics Cumulus 10s left for $50 and they were my size
 
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