Sparrows Experiment

bettyhenes said:
Yeah, I hate hills too. But I hate them twice a week.:drooling1:

Do you do any running routines on a track?
Ans what is your weekly mileage?
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AH good for you. There are VERY few hills here. If I want to stay in town my option is basically running over the overpass a few hundred times. LOL. pathetic.
 
bettyhenes said:
Yeah, I hate hills too. But I hate them twice a week.:drooling1:

Do you do any running routines on a track?
Ans what is your weekly mileage?
Click to expand...

No I hate the track. Every blue moon I'll go and do intervals there or sprints but its so darn boring. I have no real consistant weekly mileage. Before my half when I was running a time of 1:42 for the 13.1 I was running a day of tempo (my race pace for half the distance), 1 day HIIT for 30 min alternating 1 min 6:30 pace and 1 min recovery, and then my long run. I tried to run every other day with my cross training between (usually spin or swim). I think it averaged out to about 20ish miles a week. I've had to keep the bigger picture in mind, which is triathlon. I'm not a runner-I'll NEVER be a runner so I have to work hard at it to get to my goals.
 
sparrow said:
AH good for you. There are VERY few hills here. If I want to stay in town my option is basically running over the overpass a few hundred times. LOL. pathetic.
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All I have are hills around here. Getting back outside, every day will be a hill day for me. Except this weekend when I go down home for Easter, then I will have a couple days of flat running outside. :)
 
I saw you had been posting about your Garmin. I had gotten one when I bought my bike. I decided to take it with me for a run last Sunday. I plugged it into my PC today to upload the run and it is a pretty cool device. It isn't entirely accurate, but gives you a good ballpark figure. For a 4 mile run I had 307 ft of accent to 204 ft of descent and I stopped in the same place I started. Hopefully the speed is more accurate. It is really cool that it charts how fast you are going throughout the run and then also shows where you were at on the map, elevation and grade all at the same time. The one I got is just made for use on a bike. I may look at getting a different one for running, or just haul this one along on runs. Definatley a cool little device.
 
yes, mine is primarily for running but it has a bike feature too. Its true that at least while I'm running it doesn't seem 100% accurate. There are times I know I'm running slug slow and its charting me at 7 minutes-something. BUT in the end because I have the "smoothing" feature on my pace option, it takes my total time and smooths out the pace as an average based on the total time, not what was happening DURING the run. So in that regard its accurate. Agreed that the elevation isn't entirely accurate. I found that out yesterday on my ride.
 
Today I had to teach swim lessons so I only had time for 35 minutes of spin. I wasn't upset though, I'm sore in some random places (ankles and forearms) from yesterday and I'd like to rip it up in tri class tomorrow so I'll be cool with the small workout I got in today.
 
Today was busy.

Did weights for and hour: 3x10 on all

single leg press 45
standing straight arm lat pulldown 40
bend-knee deadlift 95
swiss ball chest press 25
single leg ham curl 40
seated row 80
tri extension with kickback 20
quad extension 55
rotator cuff w/ dumbell 7.5
tripple deltoid (front/side/bend) 8
calf extentions body weight

So this lifting sequence is kinda pathetic compared to NROL. The numbers are discouraging but many of the exercises are those not even close to anything in NROL. Its also a triathlon specific workout so the idea is to lift 65-70% of your max and be able to bust them out for 10 reps not to exaustion. Its more of an endurance thing. Then hop onto the next exercise in the list. I'm supposed to do this 1 time minimum per week and each week I increase the reps 5 until I get to 20 reps on everything and then the weights get increased. Its different.

After I lifted I did spin class for an hour
then 20 min or core
then a few swim lessons

busy. I was tired and starving when I got home. I just realized I haven't swam at all this week. ERR its hard to get everything in all the time.
 
stingo said:
That's a lot of isolation exercises, which is probably why it feels different from NROL.
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yeah thats true. I've come to love the compound exercises and supersets so this new stuff is harder for me to get into. It IS nice to just have to do it once a week and call it good.
 
flyinfree said:
what is the "rotator cuff" 7.5 dumbell

is that a straight arm raise up in front of you move?
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You lie on your side on a bench sort of in the fetal position. The arm closest to the bench is cradling your head and holding onto the bench. The other one holds the weight out straight lowering towards the floor just below the level of the bench, lifted to just above your shoulder level. I do 10 of those and then tuck my upper arm and elbow into my side moving only my forearm lowering the weight down towards the bench and my stomach, lifting it so that its in line with my body up to the ceiling. Alternate those 2 and you'll find yourself pretty sore the next day, even WITH the wimpy weight :)

Its good to hear from you FF :D
 
I went for a random run last night on top of my workout day. I was proud of that. I went 6.1 miles at a 8:08 pace. Felt totally comfortable. Today I'll do 3K with masters. Tomorrow I'm doing a long run of 12.4.
 
yeah thats me! lol. just joking. Thats Laura. She weighs about 90 pounds and runs 20 miles every weekend for FUN. Shes going to run the Boston Marathon next month. She just flies (easy to do when you weigh 90 pounds. lol)

My legs are much more muscular than hers....lets just put it that way...and I weigh...um....more......lol :D I'm taller by 3 inches too. I'm the one with the coolio oakley glasses. We hadn't planned on taking a pic. This was right before we got in the water to swim so I basically got up, threw on sweats, put my hair in a pony and went to the gym.

'N'way I'm off for my long run, I'll report back later. My goal is just to do it very comfortably so I actually have quite a bit of gas left in the tank when I'm done. I'm going a 12.4 route.
Its very beautiful here today.
 
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I knew there was a good reason I just keep hanging around you guys :)

I did my 12 miles.

12.2 to be exact at 8:14 pace. Very little gas left at the end :( I do not know how to go slower. I just don't. I think I am, and then I'm not. My legs can go and go, I can set a pace and they just go on auto pilot. its the REST of my body thats in pain. I was already a step behind because I'm sore from lifting the other day. My lower back is super duper sore. My core in general is just feeling kinda thrashed, and I guess i get a lot of my power from there because I could certainly tell the power was void about 8 miles into it. I sustained and pushed through. It was a gorgeous run I wish I could have gone longer.

I forgot to report that i have a bike in my posession! Its a tri bike I'm borrowing from my pregnant tri friend for the season. Shes about to pop and obviously not training this summer. I'll take a pic and post stats. I just got it all set up for me. It fits :)

Well off to do errands
 
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