The Official Gym & Fitness Thread

Well if its important to you to get that time down you are going to have to run more.

A good running plan is going to be mostly easy runs, a long run, and 1 or 2 speed days.
You have to train multiple systems to really improve.

Unfortunately short distance runners aren’t off the hook because their race distance is shorter. Elite 5kers put in about the same mileage as elite Marathoners.

I would probably pick a 5k training program and use that as a guide.
They have race time predictors like this: https://sporttracks.mobi/labs/race-finish-time-predictor

You can input your 1.5 mile time to see what a 5k time would be then train based on that 5k time.

A couple cardinal rules of running:
Don’t increase weekly mileage by more than 10% per week
And
80/20 rule, no more than 20% of your weekly mileage should be hard. 80% or more should be easy.
Reasoning is aerobic systems are what recycle energy for your anaerobic systems. If you have a shitty aerobic base then you can’t improve anaerobically.
Aerobic metabolism recyles lactic acid. Anaerobic systems make it. You can only push the anaerobic system as far as the aerobic system can keep up.

I’d run more and do more easy runs. Easy is defined as a pace you could speak in full sentences while running or pretty much breathe through your nose. Good news is you should be able to fit these easy miles in around your lifting because they are so low key they require minimal recovery.

Also don’t underestimate the power of walking. Bodybuilders and some powerlifters walk a ton because its a good way to get in low key cardio without it impacting high intensity workout recovery.

I’m unfamiliar with many 1.5 plans but a 5k plan can get you there.

You need more aerobic endurance work. Your lifting serves as solid high intensity work. I knew a guy who coached people to run sub 20 minute 5ks with no running just all powerlifting. High intensity lifting gets you the fast twitch muscle recruitment, you just need to focus on the aerobic base and slow twitch system.

 

Absolutely hate 18in deadlifts. I'd rather do standard any day.

 

I rather drag my balls through broken glass.

 

I’ll be attempting to run this afternoon to help slim up. Trail running is better than being on a treadmill

 

For slimming up i like sets of Fork Put-Downs and Table Push Aways.

Running suuuucks.
































Be well

 

Sprint. Sounds stupid, but it works like a champ.

1/4 sprints, 1/4 walk, repeat. Start with a SLOW mile warm up and stretch, then do 10 to 12 reps of sprint/walk. I went from an 8:34 to a 5:52 mile in 4ish months.

with you losing breath, you will want to do some distance days as well. You have a watch to monitor yourself? The idea is more for your distance days to actually slow you down. Watch your cadence, pace and heart rate.

edit: another thing I did was downhill runs. Your legs get used to the speed and you don’t feel right going slower. I don’t know. Sounds crazy, but it worked for me before and plan on using it again when I am cleared from injury. Currently, after not running for 7 months following an MCL and ACL injury, I am at a sub 9 min mile (8:56). I’m not cleared to sprint yet, but I hope that helps as well

 

Haha Nice!
So, I guess I’ll have unplug this & hide it’s contents as well huh

 

I’m pulling off of blocks with an axle.. no whip, all thpinal!

I Know quite a few people who are worse at pulling from the 13-18” range than from the floor. I can lift more weight from higher, it is just a very uncomfortable starting position.

 

...nope, would still prefer running...

I can't get my mind around treadmill running either. I can bike, elliptical, or walk on a treadmill, but running requires being outside. Psychological issue, I know.

 

Yep, me lol

 

I’m assuming mil or Leo pt test? I’ve been pretty successful with running 1/4 miles repeats.

.5 mile light jog
400x6 as fast as you can. Whatever time it takes to run 400, walk that same time to recover before your next 400.
100x5 sprints
50yrdx2 shuttle runs.

Been doing that the last few weeks and my times been improving.

Also one steady longer run during the week helps 3-5 miles.

 

I really enjoy treadmill running because I can set the pace and forget about it. I have a tendency to run too fast.

Trail running is a lot of fun though. Its much more mentally engaging.

 

I like that it has a lock on it LOL

 

It's so much easier when you are not thinking about what you are actually doing.

 

Send it to me...I am like 2% bf and can afford the calories

How is the Stone? Haven't had it yet...even more reason to send it to me

 

You can get alot done with that plus body weight. I check the fb marketplace daily just to scope any good deals. I'm back at the gym post shutdown but also building up my garage gym for when it happens again. Luckily i already had 500+ lbs in plates

 

Stone makes a solid IPA for a macro


How is the microbrew scene in Canada?
I’ve been all over the world but not Canada. I feel like I’m missing out.
I’d like to hunt Caribou one day and maybe moose. But I’d have to convince @Travish325 to go with me to pack that bitch out.

 

@strengthordie I wanna visit AK too. I hear you guys have days with like no sun. I want to experience this.

 

Caribou are hard to hunt as the herds are managed so tightly, but moose is ok. I shot my first moose never having seen one before lol.

Beer scene is pretty good here, though we are no San Diego or anything. Back in Toronto, I felt like the sour and funk game was stronger than it is out here...we are still really deep in the IIPAs, NEIPAs, etc. I have had a few of the Stones...my fave was the 09.09.09 vertical epic. So damn good.


Also, stay the fuck at home until you guys sort your covid shit out

 

Beer kills germs so as long as I drink regularly while I’m there its all cool.