Squats, Bench, Deadlift: This is your fitness thread

I had run back in the years 2007 to 2010, but then got away from it. But I came back to running at the end of July and beginning of August and have been enjoying it more than I ever have. I still haven't done any races longer than a 5K, although it's been cool I've run PRs at both 5K races I've done and still haven't really raced them hard.

I suppose the biggest difference in how I run now is that I either run barefoot or in a pair of thin sandals. It's taught me not to overstride and to run with a quicker cadence. I find running like that much more pleasurable and connected than what it was like in the running shoes I used to use.

I'm undecided on whether or not to run a 10K race this weekend. The biggest temptation is that I would almost certainly PR if I do it, seeing how I did a 7.8 mile long and easy run this past weekend at a pace faster than 10K PR.
 
Hygro said:
My 10k is in a week. I haven't trained too much, and haven't actually run more than 5-6k. Any advice for how to do this last week before the event?
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That's tough. I'd try to build up to an 8k practice run two days before and then rest up. Use a run-walk strategy towards the end--even running 0.5 mi (5ish minutes), walking 0.1 mi (1ish minute), you'll make it.
 
Speaking of races that we aren't prepared for... I think my brah has convinced me to go for the half-marathon on Thanksgiving. I'm going to try for a 10-11 mile this weekend to practice and then go gung-ho on Thursday.
 
The marathon I was planning on running has been cancelled due to weather.

Planning on taking the rest of the year off and starting back in January. Using a Lydiard-based training program, aiming for some 5ks and 10ks in May.

Week 1 (and typical of base phase) looks like this:

TU - Easy fartlek (speed play) - 45 minutes (heart rate range 138-178)
TH - Aerobic run - 90 minutes (heart rate range 148-169)
SA - Out & Back (High end aerobic) - 53 minutes (heart rate range 158-182)
SU - Long Aerobic run - 2 hours, 3 minutes (heart rate range 148-169)

I just added 10 beats per minute to the plan's suggested heart rate range as my race heart rate range is roughly 10 beat per minute higher than what the plan range is for racing and the 10 beats increase almost exactly matches the suggested ranges of other sources based on my maximum and resting heart rates.

I plan on relative easy strength training on my non-running days and hope to improve on the diet, nutrition, and recovery routine.

My goals for May are sub 29 5k and sub 1 hour 10k. My fastest 5k this year was 33:45 back in early March. My only 10k was in 1:17 (on the 4th of July - USA #1), though I went by the 10k mark faster (1:12) during my half-marathon in November.
 
I've done nothing since August. My jeans are uncomfortable. I was a 3rd of the way through The New Rules of Lifting Supercharged when I stopped going to the gym. I'll start again this evening, from the beginning.

I'm quite looking forward to doing bench presses and deadlifts again.
 
Sorry to hear you missed your shot at the marathon this year, JR. Good luck for next year!

I fell back to 19 miles total last week. Looking at signing up for a May half-marathon here in Boston. I managed to get my 3-mile time down to an 8:21 pace.
 
Experienced runners and professionals, how bad or dangerous it is to run without a jacket in 5 degrees celsius weather in a sleeveless shirt? I carry water and I don't run too far from home but I like the cold, nippy feeling on my shoulders and arms and makes running more enjoyable for me. People have called me crazy but they always do that and they are not always right, so I would seek wisdom from you wise gentlemen.
 
Kozmos said:
Experienced runners and professionals, how bad or dangerous it is to run without a jacket in 5 degrees celsius weather in a sleeveless shirt? I carry water and I don't run too far from home but I like the cold, nippy feeling on my shoulders and arms and makes running more enjoyable for me. People have called me crazy but they always do that and they are not always right, so I would seek wisdom from you wise gentlemen.
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That's not too crazy at all.

Your body heats up about 20 °F (about 11 °C) while running, so effectively you have to dress to be comfortable at the start of your run or at the end of your run (or use throwaway gear during long races). It looks like you are matching to the end of your run instead of the start, nothing wrong with that.
 
Kozmos said:
Experienced runners and professionals, how bad or dangerous it is to run without a jacket in 5 degrees celsius weather in a sleeveless shirt? I carry water and I don't run too far from home but I like the cold, nippy feeling on my shoulders and arms and makes running more enjoyable for me. People have called me crazy but they always do that and they are not always right, so I would seek wisdom from you wise gentlemen.
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Wear whatever is comfortable.

Antilogic said:
That's not too crazy at all.

Your body heats up about 20 °F (about 11 °C) while running, so effectively you have to dress to be comfortable at the start of your run or at the end of your run (or use throwaway gear during long races). It looks like you are matching to the end of your run instead of the start, nothing wrong with that.
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Eh, there's no way exercise raises your body temperature by 11 degrees. More than 4 degrees gives you heatstroke.
 
Zelig said:
Eh, there's no way exercise raises your body temperature by 11 degrees. More than 4 degrees gives you heatstroke.
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I was going to go back and edit that but then you had to quote it. The figure was that it feels that much hotter, not that you actually heat up that much.

Sorry for the mistake.
 
Already changed my plan. Starting a long buildup for a Fall 2014 racing season. This week, strength training on Monday, Wednesday, and Friday, 60 minutes of running on Tuesday and Saturday, and 45 minutes of running on Thursday and Sunday. Starting weight - 224.2.
 
Do you guys that run a lot also lift weights or do you primarily stick with running?

I've never been a runner, I started using kettlebells a few years ago. High rep ballistics for conditioning and low rep grinds (clean and press, double front squats and pistols) for strength work.
 
KmDubya said:
Do you guys that run a lot also lift weights or do you primarily stick with running?
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I run about 20 miles a week and lift 2-3 times a week (free weights, some core exercises like pushups, pullups, tricep dips, squats, etc.). I've been focusing more on increasing distance than lifting.
 
I don't get to run much these days but have done a little in the past. I might have the opportunity to resume some running in the coming year. There's a great little forest trail right near my house; it's only about 4.5 km in a loop, but it's very uneven ground and full of glorious rocks, tree roots, and mud. Basically, after having tried that, screw running on paved roads.
 
I do some easy lifting three times per week. I wish I had some real trails to run on, but in my neck of the woods, the "trails" are concrete and asphalt.
 
Do you guys do barefoot style running with minimalist type shoes or vibram five fingers or the more traditional running shoe?
 
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