The Official Gym & Fitness Thread

The single most critical component of being able to be a good long distance runner is weekly volume. How much time you are wanting to put in is going to determine how much volume you will be able to take on and that volume will determine how much progress you will make as a runner.

I’m a big fan of Hanson’s plans for half and full marathons. They are high volume plans though, so you are looking 5-6 days of running per week and upwards of 45-55 miles per week (for the beginner plans). However in order to be a successful long distance runner, this volume is going to be necessary.

If just adding some cardio to your routine and checking off some bucket list race goals is all you are going for, Hal Higdon’s plans are pretty popular for weekend warrior type runners.

There are two major golden rules for long distance running:

1.Do not increase weekly mileage by more than 10% per week.

2.No single run should make up more than 25-30% of your weekly mileage.

It will be harder for you to tackle a half marathon, and unrealistic for your to tackle a marathon running 3 days per week. The fewer the days a week you run, the more inevitable it is that you are going to break rule #2 and it’s going to put you at increased risk for injury. A 15K and maybe a half can be done on 3 days a week but it would be ideal to run more. Even if that just means running 1-2 miles after your lift days at a super easy pace to get in mileage, or even do what I do and walk several miles a day. It keeps the HR low do you don’t interfere with either your higher intensity run days or your lifting recovery.

Virtually any program out there that fits the two rules above will get you to the finish line on a 15K or a half. Again Hal Higdon’s plans are very popular as are Jeff Galloways for beginners who don’t want running to be their only sport or really care about how good they are. Half marathons can be run with very little training, that’s kind of the nice thing about them. Marathons however are very unforgiving of half assed training. If you go for a marathon, be prepared to make running your main focus for a few months and put lifting on the back burner.

Another good rule for runners is 80% of your weekly miles should be easy, for many people this means a HR under 150. 20% can be higher intensity or hard runs. If you still want to lift and prioritize that, make lifting your high intensity and all your runs easy runs for mileage. So if you find a program that has one speed work session per week, just run the same overall mileage on that day just make it an easy run. If you keep your running super relaxed and easy you shouldn’t find it hard to balance training for a half and lifting.

Final advice, have good shoes and track the mileage you run in them and replace them at 500 miles (or retire them to everyday shoes).

 

I am still on stronglifts5x5, and I failed on bench press yesterday on my 4th set 3rd rep, I think I tweaked my shoulder wiping out snowboarding this past weekend. The front of my left shoulder felt like something was pinching when I was at the bottom of the bench press and I was trying to power through it but got stuck about 25% of the way up and had to lower the weight on my chest. it was okay, I had a friend around to help pull it off me, but I felt defeated more than anything. Row felt good until the later reps in the last two sets though and squats were better (still tough though).

Did 2mins situps for count, then tricep pushdowns with progressive weight superset with SLOW zottmer curls.

After all that I tried some negative pullups and only did 3 under control, my arms were wobbly trying to just hold my chin above the bar. Do you guys do pull ups with palms facing you or palms facing away? I have done all my deadhangs with my palms facing away from me. But holding my chin up with my palms away from me my elbows were shaking like leaves in the wind. When my upper arm gets parallel with the ground I can no longer control the negative and I pretty much fall off to a deadhang. I think I need more lat pull down work, are there other machine/DB/bodyweight exercises I can do to work on my pullup muscles?

 

Yeah, pretty set on getting them. I prefer working out alone. If I wanted to I could get a free membership at a big name gym that my friend runs.
Also my work schedule, I rarely have time to go anywhere out of the normal routine, let alone 4-5 times a week.

I've always been a runner, heard the same shit about treadmills. "Nice clothes rack" I use mine regularly. Just looking to add weights. Plan was to get a set of dumbbells, and set up a pullup bar in the back yard. Later maybe a rack.
Just like the simplicity of individual weights over powerblocks.

Thanks for the input, things to think about.

 

What TM do you have?

I fantasize about getting a Peloton.

 

Nothing crazy, just a NordicTrack C 990.

 

You got me fucked up if you think anyone is joining my club. Y’all wish y’all could get on this level.

 

Back and bicep day = fav day. Mainly cause back is my favorite muscle group

followed by some farmers carry to end the day. What are y’all doing today?

 

Apparently @ThunderCookies has these same ones too. They’re nice enough. I take 2 to work. One with my snacks as pictured below and the other with lunch. It’s been rice, chickens, veggies in each compartment.

 

I second powerblocks. I have them for my garage gym. They take up little space (I built a cabinet stand for them) and you can expand them up to like 90 pounds I think. And much cheaper than a dumbbell set. The only downside is if both me and my girlfriend are working out at the same time only one can use them at a time as all weights are combined in one.

 

Operation “sell all of my impulsive firearms related purchases of the past few years to pay for a home gym setup” is going very well. I’m about 1k short of being able to click that order button. Incredibly excited.

 

Yep 90 pounds. One other con is that the weights inside the handle Need to be removed to move in 5 pound increments. Not a big deal just something to think about.

 

Nothing at all. Eating and resting

 

Same.

 

2.5 pound increments actually. 2 per handle. I love my powerblocks though. I had wanted dumbbells but the space saving is huge. And the squares are nice for doing push-up rows and what not.

 

Just eat until you're full and workout every now and then to be successful in the gym

















be well

 

Tell me more about wut is in dez containers.

 

Gains.

 

Damn fuckin right

 

Cats are awesome

 

They are. Its a relationship you have to earn.