Posts by lcuconley

Hi all -

Got my surgery done, so now I am starting over AGAIN. 

Played soccer on Sunday and ran 4 miles yesterday morning...it was not pretty, but I got it done.

My goals for May:

• Run when I am on business trips
• Lift 2x/week
• Play Soccer 2x/week
• Fit yoga and spin in somewhere!

I am getting a massage this afternoon...I can't wait.

Original Post by jackcrowpa:

Mon Distance +8k

Tues recover 5k under 'pace'

Wed 3k Fast

Thurs 5 - 8k under 'pace'

Fri 5k best pace

Sat 4-5 under pace

Sun rest

As everything becomes easier increase distance and pace.

Training for the 10k might look like

Mon 15k+

Tues 8k

Wed 5-7k (5k plus a few steep hills would be good)

Thurs 8k

Fri 10k race pace

Sat 6-8k

 

We tend to plateau if we do the same thing over and over again. It really is best to be working at increasing both pace and distance over the same week. Most folks will hit a wall at some distance or some pace and it become very frustrating for them or worse they live with it as if that is as good as it gets.

 

jack

(track coach)

Agree with this answer, which is "both!"  Work on pace some days and distance other days...however, you don't need to run this often if you don't want to.  Maybe a running program (I used nike.com) that will help you with slowly increasing your distance and working in the shorter "pace" runs.

Hi all -

No workout Saturday...got carried away with datenight! :-(

Sunday I played soccer for an hour and then ran 2 miles.

Original Post by julierunsherbuttoff:

Thanks for all of the info guys! Since this is my first half, and will be the longest distance I have ever ran, there's a lot of information to take in. 

As far as nutrition goes, when would you guys suggest I increase my calorie intake? Right now I'm only running 3-4 miles 5 days a week. When I start running more like 7 or 8 miles and so on, how much should I increase on my food? Or do you guys just kind of wing it? 

It depends on what your goals are.  If you are happy at your current weight, you should increase your cals by approx 300-400 cals on running days.  If you would like to lose weight, you should not eat more.

You should ask the coffee shop people what they use.  Impossible for us to know the calories of vanilla syrup vs. carmel vs mocha.  my guess would be vanilla < carmel < mocha.

If you are on a diet, always order your drink "skim".  They will certainly have skim milk.  Starbucks defaults to 2%.  Starbucks also has sugar-free syrups to reduce the calories, but they often taste too sweet/artificial to me.

I rarely get added syrups to my lattes, but in general I think they all taste equally good.  It just depends on my mood.

AWest - I am one round behind you on NROLFW!  how many times a week are you lifting?

This morning after a 10 minute run, I did NROLFW stage 1, workout B2:

• Deadlift 1x15 @85, 1x15 @95, 1x14 @95
• shoulder press 2x15 @35
• lat pulldown 1x15 @65, 1x15 @70
• lunges 1x15 @40, 1x13 @45 
• swiss ball crunch 2x25 one round with arms overhead, one round adding 10 lbs

DBack - congrats on the healthy BMI!  Given all of the lifting you do, we know you have muscle that BMI does not account for, but I remember how psyched I was when I hit 24.9!!

the ER?!? Yikes!  hope the meds help!

MHawaii - all of your yoga sounds great!!

Hollow - sorry you have been sick!

CrazyP - I think they do fat loss then hypertrophy because of the typical lifting cycle of building/cutting.  I think you could do the fat loss B2B if that is your goal.

Original Post by dowerphi:

Good points, I think most people who run regularly could go out and run 13 miles, it's not that far honestly, but if you are trying to get a PR, then your training is going to vary. There are several ways you could approach it. I just hit a PR ( 1:36) 1/2 marathon and my training was just very consistent shorter runs (6 ) miles 4 to 5 times a week at a pace slightly faster than what I wanted to get for the race. I think that really helped me out a lot to push harder in training than actual race pace. I never once went out and ran 13 miles ( simply too long and don't usually like running that long a distance because I am shot for a week afterwards ). But just getting in the weekly mileage and pushing fairly hard in those runs allowed me to easily add few miles extra in the race at slightly slower pace. If it was a marathon, doubt this approach would work but for a half not bad.

that is one cool thing about running...different paces/distances/weekly mileage make it a flexible to fit into many different workout regimines and athlete's psyches. 

just want to point out, though, that if you slowly add mileage to your long run, a half marathon is not a distance that will put you out of commission for a week.

what if they payed someone to pack and move you?

Definitely watch out for going too light...I recently had need for a wig and I was DYING to be a blonde.  However, when I tried on the blonde wig, I looked so bad.  I actually went darker and got so many compliments.

So, to echo the above...baby steps...

Original Post by alsoanurse:

word of warning:  That fat layer on top of the bottle of pumped breast milk:  May be good for baby, but it means that you are eating TOO MUCH FAT!.  Remember that what you eat is what you feed your baby, so focus on whole grains, fresh fruits and vegetables, and then reasonable portions of the warm, yummy foods.

Sorry - this makes NO sense.  Your baby NEEDS fat, so your body makes breast milk with fat in it.  Having a layer of fat in pumped breast milk does NOT reflect too much fat in the mother's diet.  I don't disagree that the diet should focus on whole grains, fruits, veggies and HEALTHY PROTEIN, enough fat in the diet is necessary to be healthy too!