The Fitness thread

VirtualAdept said:
No mate, I've done my third 25 minute run but I'm having massive issues at work so it got shoved to a back burner while I spend all hours researching employment law and ringing Acas.
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Sounds like a chore, good look with that. Endorphins are great for stress relief though ;)

VirtualAdept said:
Gonna hit the trail over the weekend though.

Found the last run a bit tough, but I'm confident that was down to eating/running too far apart for the amount of food I had.
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We all have off days. Some days I can breeze 10 mile, others I struggle to do 3.

You are practically there and to be honest if you can run 25 minutes then 5km is really nothing more than a psychological barrier now.
 
So I'm starting to get twitchy muscles.

After Saturday's workout (a wonderful mix of pull ups and jumping) my right shoulder and bicep started twitching. It started Saturday night (woke me up) and carried on all Sunday. Gone this morning but then I did Monday's workout (um, pullups and pressups) and I think it's starting again.

The internet says it's either MND or nothing to worry about. I'm guessing the latter but it's really irritating. Any tips on stopping it? Eating pumpkin seeds hasn't seemed to help.
 
JonathanRyan said:
So I'm starting to get twitchy muscles.

After Saturday's workout (a wonderful mix of pull ups and jumping) my right shoulder and bicep started twitching. It started Saturday night (woke me up) and carried on all Sunday. Gone this morning but then I did Monday's workout (um, pullups and pressups) and I think it's starting again.

The internet says it's either MND or nothing to worry about. I'm guessing the latter but it's really irritating. Any tips on stopping it? Eating pumpkin seeds hasn't seemed to help.
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Sounds like your nerves are a bit eager to switch on muscle fibers :)

Try massage/foam rolling the areas, this usually helps.
 
Phil Young said:
Sounds like your nerves are a bit eager to switch on muscle fibers :)

Try massage/foam rolling the areas, this usually helps.
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Thanks Phil. Been doing both those :(

It's one shoulder and now that side of my mid back. Not so bad today - twitch every few minutes. Yesterday it was fairly constant. Only really stopped while i was doing yoga.
 
No pain.

It's twitching like you get if you use an electric shock pad. The muscle contracts visibly a couple of times. Exactly as Wikipedia describe for fasciculations.
 
Quite strange to be going on for so long...

In any case you need to try and relax those nerves, massage, foam rolling would be normal as suggested but I guess you could also try those electrical pads if you have any...
 
ChrisJ_SLH said:
Sounds like a chore, good look with that. Endorphins are great for stress relief though ;)



We all have off days. Some days I can breeze 10 mile, others I struggle to do 3.

You are practically there and to be honest if you can run 25 minutes then 5km is really nothing more than a psychological barrier now.
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Well, I did week 7 run 3, 25 minutes of naffness... slower than normal pace, but thats down to running mostly uphill more than normal, so I'm fairly happy with it.
 
9 weeks to get me running for 30 mins.
Got three runs of 28 mins, then onto the three of 30mins
Though if I'm honest, this last set of runs I've been using th Nike+ app and some decent music
 
Well... I am thoroughly not happy with myself right now. Set out on a run, meant to be 28 minutes, with just under ten minutes to go, I started stumbling. I just couldn't finish it.
I think the reasons for this were not having fully recovered properly from my run a couple of days ago which was a fair bit harder due to my route, and I started out todays run just much too fast.
I normally average somewhere between 7'30 or so per K, first K went by today in less than 6'20. I slowed down a lot, but I think the damage was done, by the time I stopped things were feeling tight and starting to get really painful, so... I wussed out.
 
VirtualAdept said:
Well... I am thoroughly not happy with myself right now. Set out on a run, meant to be 28 minutes, with just under ten minutes to go, I started stumbling. I just couldn't finish it.
I think the reasons for this were not having fully recovered properly from my run a couple of days ago which was a fair bit harder due to my route, and I started out todays run just much too fast.
I normally average somewhere between 7'30 or so per K, first K went by today in less than 6'20. I slowed down a lot, but I think the damage was done, by the time I stopped things were feeling tight and starting to get really painful, so... I wussed out.
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What did you eat beforehand?
 
VirtualAdept said:
Well... I am thoroughly not happy with myself right now. Set out on a run, meant to be 28 minutes, with just under ten minutes to go, I started stumbling. I just couldn't finish it.
I think the reasons for this were not having fully recovered properly from my run a couple of days ago which was a fair bit harder due to my route, and I started out todays run just much too fast.
I normally average somewhere between 7'30 or so per K, first K went by today in less than 6'20. I slowed down a lot, but I think the damage was done, by the time I stopped things were feeling tight and starting to get really painful, so... I wussed out.
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Remember the first rule. No matter how fast you are going, slow down a bit.

When you say you started stumbling it sounds as though this wasn't a problem of cardio fitness more musle fatigue. It's classic with new runners and it's what fartlek based plans try to avoid, ie you cardio fitness develops faster than your muscles adapt.

Don't be disheartened you did not wuss out. You did the right thing, you felt uncomfortable and you stopped (the second rule). Pushing on would have risked injury.

Keep any increases small when you are starting out, don't increase duration, distance or pace by too much run to run. 7'30/km to 6'20/km is almost a 20% increase in pace, too much.
 
I know it's all subjective but how fast does everyone run?

I use the treadmill. When I started the couch to 5k program, I ran at 10kmph. But when I've come to the longer runs (more than 3 mins), I struggle even if I drop to 8 kmph. I'm now having to resort to doing the entire thing at 8kmph or I just get too knackered.
 
ChrisJ_SLH said:
Remember the first rule. No matter how fast you are going, slow down a bit.

When you say you started stumbling it sounds as though this wasn't a problem of cardio fitness more musle fatigue. It's classic with new runners and it's what fartlek based plans try to avoid, ie you cardio fitness develops faster than your muscles adapt.

Don't be disheartened you did not wuss out. You did the right thing, you felt uncomfortable and you stopped (the second rule). Pushing on would have risked injury.

Keep any increases small when you are starting out, don't increase duration, distance or pace by too much run to run. 7'30/km to 6'20/km is almost a 20% increase in pace, too much.
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I kept repeating rule 1 as I went along. I hadn't intended to go so fast, it certainly didn't feel faster than normal, it was only when the app I use gave me an alert and recap on my pace I realised and slowed down.
If I'm honest, I'm disappointed in myself for trashing the run, but I'm quite pleased I had the sense to stop.
It was definitely a case of the mind was willing :lol:
Cardio wise I felt fine, it was definitely my legs that were suffering.
I think my legs were still a bit tight from my last runs, which was mostly uphill where I normally run on flat ground.

I plan to give it a day or two, then try again and keep a closer eye on my pace.

With regards to food, I'd had a fairly decent lunch an hour and a half previously. As I say, I definitely feel it was my going too fast at the start.

Thanks for the advice guys
 
omens said:
I know it's all subjective but how fast does everyone run?

I use the treadmill. When I started the couch to 5k program, I ran at 10kmph. But when I've come to the longer runs (more than 3 mins), I struggle even if I drop to 8 kmph. I'm now having to resort to doing the entire thing at 8kmph or I just get too knackered.
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A very quick bit of maths from my last few successful runs has me running at an average of about 8kph.
 
Just completed my first session back at Crossfit. Was feeling fat and unfit after two weeks in Florida. Still been hitting the normal weight sessions but will have to condense that into a three day week and use two days for crossfit and one for hockey training. Tonight was one of the easier workouts but it still ruined me. Good to be back though.
 
omens said:
I know it's all subjective but how fast does everyone run?

I use the treadmill. When I started the couch to 5k program, I ran at 10kmph. But when I've come to the longer runs (more than 3 mins), I struggle even if I drop to 8 kmph. I'm now having to resort to doing the entire thing at 8kmph or I just get too knackered.
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...What do you eat beforehand?
 
Phil Young said:
[quote="VirtualAdept, post: 5942744, member:] With regards to food, I'd had a fairly decent lunch an hour and a half previously. As I say, I definitely feel it was my going too fast at the start.

Thanks for the advice guys
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...so what was it?[/quote]
Ham sandwich with some green stuff in it, small pack of crisps, banana, orange and a small yoggit
 
Nothing. I drink a bottle of lucozade lite beforehand, maybe 45 mins.
 
omens said:
I know it's all subjective but how fast does everyone run?

I use the treadmill. When I started the couch to 5k program, I ran at 10kmph. But when I've come to the longer runs (more than 3 mins), I struggle even if I drop to 8 kmph. I'm now having to resort to doing the entire thing at 8kmph or I just get too knackered.
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Beware of treadmills, they set the pace based on a nice round decimal numbers you think should be right. Your body is a better judge of what pace you should be running at (although not always)... If 8kph feels ok then run at 8kph. I would suggest that with a couch to 5k program you don't try an up this as you are upping duration instead.

After I completed my 5km in 6 weeks plan I was around 6'30s/km. Personal best pace now is 4'52/km (12.3kph) for 5km and 5'14/km (11kph) over 10km.

I have friends that run much much faster, one that can crack off a half-marathon at 3'53/km average (1h:23:17). I can't even run that fast in a sprint, he's a bloody whippet.

The absolutely crucial thing to remember is that speed is relative. Relative to you. It isn't that important. There is always going to be someone faster than you (unless you are Usain Bolt) and you should only ever measure yourself against yourself, ie are you improving? Even then, I don't go out and run to beat previous PB's. I go out and run to clear my head, keep fit and most of all enjoy the time on my feet.
 
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ChrisJ_SLH said:
Beware of treadmills, they set the pace based on a nice round decimal numbers you think should be right. Your body is a better judge of what pace you should be running at (although not always)... If 8kph feels ok then run at 8kph. I would suggest that with a couch to 5k program you don't try an up this as you are upping duration instead.
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^^^ What he said... if you're doing the NHS podcasty one, the lassy often says to just go at a gentle job... dont run at what you think people find acceptable, do it at what you're comfortable at that allows you to complete the time you're aiming for.
 
VirtualAdept said:
I kept repeating rule 1 as I went along. I hadn't intended to go so fast, it certainly didn't feel faster than normal, it was only when the app I use gave me an alert and recap on my pace I realised and slowed down.
If I'm honest, I'm disappointed in myself for trashing the run, but I'm quite pleased I had the sense to stop.
It was definitely a case of the mind was willing :lol:
Cardio wise I felt fine, it was definitely my legs that were suffering.
I think my legs were still a bit tight from my last runs, which was mostly uphill where I normally run on flat ground.

I plan to give it a day or two, then try again and keep a closer eye on my pace.

With regards to food, I'd had a fairly decent lunch an hour and a half previously. As I say, I definitely feel it was my going too fast at the start.

Thanks for the advice guys
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Don't forget to do a bit of stretching between runs, especially after hills. Do a bit of dynamic warm-up first and nothing too deep. Calves and hamstrings especially after hills.

You are right though, pace is key. Slow down.
 
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10kph was fairly comfortable at the shorter durations.

I'm on week 4 (still!). I can do the first run of 3 mins at 10kph. The first run of 5 mins - I struggle to complete but do better if I go at 8kph. The second 3 min run I can just about manage at 10kph. The second 5 min run I'm just hopeless at. I dropped everything to 8kph but still struggle to complete the 5 mins sections - I get about halfway, have to cut back down to walking for a minute or so and then start back up again.
 
VirtualAdept said:
...so what was it?
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Ham sandwich with some green stuff in it, small pack of crisps, banana, orange and a small yoggit[/quote]

At the time you started your session, food was probably just leaving your stomach entering the intestine ready to be absorbed...then you started exercising which slowed down digestion.

To put it in more simple terms...you didn't leave enough of a gap between what you ate and exercising. You were running on fat and breaking down amino acids from muscle proteins and this is too slow to provide the energy needed for what you were doing...essentially, you had no hope of working harder.

Don't be too hard on yourself - you ran too fast for what you could physically accomplish. Next time leave it 2 1/2 hrs for such a meal :)
 
omens said:
Nothing. I drink a bottle of lucozade lite beforehand, maybe 45 mins.
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I wouldn't anticipate making much progress in your fitness if this is going to continue.

In order for you to work harder you need to deliver more oxygen and faster to working muscles.

This means your heart needs to grow in size along with your lung capacity and your pretty much your entire cardiovascular system.

This is achieved at higher intensities.

Higher intensities will be achieved with more carbohydrates before hand :)
 
omens said:
10kph was fairly comfortable at the shorter durations.

I'm on week 4 (still!). I can do the first run of 3 mins at 10kph. The first run of 5 mins - I struggle to complete but do better if I go at 8kph. The second 3 min run I can just about manage at 10kph. The second 5 min run I'm just hopeless at. I dropped everything to 8kph but still struggle to complete the 5 mins sections - I get about halfway, have to cut back down to walking for a minute or so and then start back up again.
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Slow down further then. This is exactly the problem with treadmills, once you dial a pace in you try and stick to it.
 
Phil Young said:
Higher intensities will be achieved with more carbohydrates before hand :)
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Completely agree but I don't know if I'm just barking up the wrong tree with what I'm doing. Am trying to lose a little more weight and wanted to limit my overall intake of kcals. How do I know how much is optimal without going overkill, and without increasing overall fat? Am I trying to hit two targets with one stone when I'd be better off on focussing on one aspect?
 
Couch to 5k so last run was:

5 mins warm up at 5kph
3 mins run - I can do 10kph, if I did 11kph I don't think I'd last 60 secs
90 secs walk at 5kph
5 mins run - can't do more than 90 secs at 10kph, can manage 8kph the whole way
3 mins walk at 5kph
3 mins run at 10kph - am flagging by this point
90 secs walk at 5kph
5 mins run at 9kph (I have to lower it) and struggle to do more than a minute. Last run I ran at 8kph and could do 2 mins, walked for 1 min and then ran at 8kph for another 2 mins

Treadmill reckons this equates to 150kcals or so.
 
I estimate you need approximately 23g of carbs for the above. Your lucozade is 10g, hence why you ran out of steam and were forced to slow down.

Try it again tomorrow but this time have 1 lucozade SPORT 30mins before instead.
 
omens said:
Couch to 5k so last run was:

5 mins warm up at 5kph
3 mins run - I can do 10kph, if I did 11kph I don't think I'd last 60 secs
90 secs walk at 5kph
5 mins run - can't do more than 90 secs at 10kph, can manage 8kph the whole way
3 mins walk at 5kph
3 mins run at 10kph - am flagging by this point
90 secs walk at 5kph
5 mins run at 9kph (I have to lower it) and struggle to do more than a minute. Last run I ran at 8kph and could do 2 mins, walked for 1 min and then ran at 8kph for another 2 mins

Treadmill reckons this equates to 150kcals or so.
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I wouldn't take calorie count on the treadmill as an accurate estimate. I run with a Garmin 910 with heart rate monitor and for a steady pace (for me) it tells me I burn around 350~400kcal fora 5km run. Whenever I have used it on a treadmill (with a footpod for distance) the treadmill kcal estimate is way lower than the Garmin. That said, the Garmin still won't be anywhere near 100%, it is only as good as it's algorithm.

I would agree with Phil here a bit more carb beforehand would have helped, especially if it was some time since you had a meal. Not much needed for a short run, banana or such.

Also, if possible try your next run off the treadmill and forget about what the pace is. Just run at what you feel comfortable with, ie slow down. 8, 9 10, 11kph are all nice round numbers on the treadmill display but you should be running at a pace you can sustain or increase. Remember you should be finishing each phase of a plan like this challenged but not struggling.

Running hard (anaerobic) on empty is counter productive to what you are trying to achieve (weight loss). Here is a good(ish) article that explains what is going on.
 
So a gym question: would y'all go for the treadmill or the bike for cardio? Personally I hate the treadmill, but feel I have to do it! Recently, however, I have been favouring the bike over the treadmill. I go for about 20 minutes altering between resistance 4, 5 and 6 (mostly on 5). I can tell you that I work up more of a sweat on the bike and can seemingly go for much longer than the treadmill. Will my fitness benefit more from the bike though, or am I better sticking with the running?
 
Eddzz!! said:
So a gym question: would y'all go for the treadmill or the bike for cardio? Personally I hate the treadmill, but feel I have to do it! Recently, however, I have been favouring the bike over the treadmill. I go for about 20 minutes altering between resistance 4, 5 and 6 (mostly on 5). I can tell you that I work up more of a sweat on the bike and can seemingly go for much longer than the treadmill. Will my fitness benefit more from the bike though, or am I better sticking with the running?
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Do whatever you prefer because that's what you'll do. Don't be anal about choosing x over x, if you're breathing heavy that's all that matters :)
 
I wish I could report back but I've had the lurgies for the last two days and so stuck in bed.

I think because the first short runs were 30 secs or so, I probably sprinted. As the runs got longer, I tried to maintain the dame pace and struggled when i couldn't. I understand that I have my own pace to run at comfortably. Will hopefully be back in the gym early next week.
 
Monday morning workout - how much do I love thee?

You know you've done a lot of pullups when your wrists are too stiff to type. Fortunately I got my urgent retouching done with a Wacom pen which requires far less wrist flexibility :D

At least my shoulder isn't twitching any more. It might just be rest but I've also added an electrolyte/magnesium tablet to my water bottle. Nothing in it looks particularly nasty and it tastes nice so I'm going to assume it's helping ;)
 
Right then, while I'm waiting for my photos to upload, I thought I'd update you... Had a fairly good lunch, chicken sandwich with cucumber, some crisps and a hocking great banana... left it 2.5 hours or so, then tried the 28 minute run again... and nailed it. Felt good the whole way, even running up the bloody hills :lol:
 
VirtualAdept said:
Right then, while I'm waiting for my photos to upload, I thought I'd update you... Had a fairly good lunch, chicken sandwich with cucumber, some crisps and a hocking great banana... left it 2.5 hours or so, then tried the 28 minute run again... and nailed it. Felt good the whole way, even running up the bloody hills :lol:
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Good to hear. As I've said before, 5k is a formality now. Keep it steady and you'll get there no problem.
 
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