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Focused Training - RW [Forum]
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Pantman, your right of course!
Now for my next trick, going to Club la Santa & not running 100M in the 7 days!
Can it be done!!!
When I was trying to get back to fitness after a long lay-off I found that 'boxercise' type circuit training was great (obviously that's geared towards top end fitness and strength); if I had spare time training-wise I'd love to incorporate that, but it's as much as I can do to get in 6 running sessions/30-40 miles a week. I wouldn't abandon any of those sessions for cross-training. Also, I can't see quite how I'd fit it in, given the 6 sessions as 2xintervals/tempo run, each followed by recovery a day, one steady and one long run (by my standards!).
My slowest "easy pace" speed is around 7:30miling at the moment. Depends if im running alone or pacing a slower runner!
BR:
I did try and catch you up, it was those dam 15mm spikes that stopped me!!!
PANTMAN:
Still not convinced over wearing lightweights every session PANTS, maybe it works for you, but I know for a fact I would prefer my `cushioning` on longer runs, besides I just got meself a pair of NIKE FREE TRAINERS I use them for all my strengthing work now whilst running!
I guess the opinion over if you should do gym work and run is divided, thats good to see though makes for an intresting read on the thread! I have noticed personally though that my strength on hills and sprint finishes has improved along with my weights program!
On the shoes, it also depends what you're running on, surely? If you're off-road, cushioning is less of an issue anyway.
The abs I think are so underated for runners, its really important to have stong ab and core stability as this is what keeps you on the straight and level whilst running.
I do some bicep work, mostly though my weights are geared toward shoulders, lats, and pecks to open the chest cavity.
You have a point over the shoes though, if off road then its not an issue, however if doing lots of miles on the paths or roads, then runners must be heading for stress fractures or shin splints if running `lightweights` all the time!
As a matter of fact, I like to race in lighter shoes than I train in; the difference is no doubt purely psychological, but the contrast to the regular shoes somehow makes me feel ready to go faster!
After the break I had from running, I'm back up to 11st11lbs (waist appears to be roughly same circumfrance, so maybe I put muscle on through cross-training).
My question is this, what sort of upper and lower weights should I be looking to stay between, to a) Stay healthy; and b) Do good times in?
I know there's a lot of variables in that, but a rough idea would be handy.
I'm also interested to know what someone's PB is (shall we say HM only to keep things simple) versus their height and weight.
Probably circuit training is more use than weights, but in terms of weights, I do things like the lateral pulldown, bench press, seated rowing to strengthen back and chest muscles. Lowish weights, high reps (eg sometimes on lat pulldown I will do 2 x 30-40 reps at 28kg plus 1 x 20 reps at 35kg, rather than straining away at a high weight for 3x10 reps).
If you are worried about weighing too little, then you'd presumably want to work on the big muscle groups, eg back and chest muscles and also the leg press.
My HM PB is weak, the distance is outside my range, really, but for the record it is 77.31; I am 5 ft 8 and weigh 10 stone.
Say I want to do sub-80 for a half. What's the most I could weight and be able to do it? 12 stone? Similarly, what weight should I not be dropping below?
Cheers.
PS: Do do quite a bit of weights anyway ...
Lat pulldowns, Bench press, seated row and peck machines are pretty good for runners, as JFB says for running you need to do high reps and low weight, this improves muscle endurance and tone, but prevents you from baulking out too much!
I usually work 2x20 with my weight reps, off a 1-min recovery between reps.
I was running 1:15 HMs when I weighed 13.5 stone and I am the same height as you. Body fat was virtually nil.
Still the same height and weight (about) but 20 years on I am returning to training try to get under 1:30 for a HM - close so far but not yet there - then 1.25 - then 1.20 - - - -
Thanks torque, very handy to know ...
I'm just over 6ft.
Personally, I was around 13 - 13.5 st when I started running regularly and was running HMs in around 1.29 - 1.36 at that time.
For a HM these days, I'd be looking to be somewhere around 10st 12lbs. My PB (GNR 2004) is 1.17.51. Hoping to push 1.15 close this year.
With the running I do, never really seem to go above about 11st 3lbs, and do notice a bit of a drop-off in my performance when I'm nearing the upper end of my 'usual' weight range (10st 10lbs - 11st 2lbs).
I also find that post-race it can take me a few days to get back up to my pre-race weight (especially after a marathon, when I've dropped as low as 10st 5lbs!). Obviously, most of this is down to de-hydration.
As far as pushing weights goes, I don't!!! But realise I probably should...reverse arm curls would be useful to retain running form, keeping arms high when getting tired in longer races. I just do lots of core exercises (various sit-ups, bridges, lots of pilates-style exercises etc).
Hope this helps.
I've nopticed I can lose quite a few pounds to dehydration too, particularly after a June half I did this year.
I'd prefer to be at least 12 stone (I don't just concentrate on running, I like having muscle tone too! :-) ). I guess this would mean I'd need a substantial improvement in aerobic fitness in order to carry the extra muscle and actually get faster. But if Torque can do it ... :-)
I'd rather do press-ups than bench pressing.
But I do agree that doing high-rep sets of low weights is the way to go ...
A year ago I weighed in at 10st 4 and put the extra 3lbs down to carrying more glycogen as I'm more careful about being properly fuelled, and having more tone to my abs and upper body due to sit ups and press ups.
I dream about what times I could run at 10st 4 with my current level of fitness (5 secs/ mile quicker) but then, we don't want to give ourselves virtual times do we:))
I was a rather heavier rugby playing wing threequarter (a sprinter!!) earlier in life with chest, shoulders and thighs to prove it.
Slimmed down slightly in those areas but I never worry about how much I weigh - it is simply a product of how I train. Do light weight reps even now to maintain body condition generally but no heavy lifting at all.
The less body fat you have, the more leaner you are and should be quicker as a runner as well.
9st7 is very light, I'm going to check some of tehse with a BMI calculator!
Micksta is 20.2
BR is 21.1
I'm 21.5 (surprised it was so close to BR!)
At my goal weight of 12st I'd be 22.2.
wonder what the relationship is between BMI and PB's, as I'm not sure that Micksta is faster than BR or Scobos?
Underweight Below 18.5
Normal 18.5 - 24.9
Overweight 25.0 - 29.9
Obesity 30.0 and Above
I sound like one of these lardy types saying that but I did have a couple of women at work enquire tactfully if I was anorexic at that so I must have heavy bones or something!
To be underweight on the calculation I'd be 10 stone - which is 2 stone under my lightest - I really wood be skeletal at that but I'm quite bony so it accentuates any weight loss - otherwise I might be tempted to try it.
The most I've been in my life was about 25 (14 stone) which was probably borderline overweight - I was still playing a lot of football so fairly fit apart from that.
are you telling me I'm a freak?!!:)
Especially since your BMI of 24.9 is "normal".
According to the theory, I'd have been just over 50min if I were under 10st.
If/when I get to 9:7, Micksta, you will never see me after the first 1/2 mile... ;-)