Running

[Broadsword2004]

The fastest and longest I've ever run was a 28 minute four miler (four miles at a 7 minute per mile pace). Of course, that was on a treadmill, not a cross-country course.

Tom, you should do the "Guerilla Cardio" program three times a week.

[bigred389]

Thanks for the research and testimony, Broadsword and Bigred.

How many times per week should one run these intervals?

I feel like I could do them 3 times per week, but don't know what is recommended.

PS - Bigred, are you in the Marines?

3 a week is probably a good start, as every time you go out you should be pushing yourself hard. When you're done, even after a full cooldown you should notice that your lungs are still aching a bit, and your muscles will be tired.

I have been taking whey protein, and after most workouts a little whey leaves me just barely sore the next day. After an interval workout I'm still noticeably sore and muscle strength/endurance of the targeted muscles is much lower and cardio capacity also feels lower.

So I guess what I'm trying to say is, if you do it right, 3 a day initially will probably be all you can handle anyway.

And I'm not a Marine but a lot of my friends are and I'm going Navy. I like showering.

I also recommend these:

http://www.trainforstrength.com/workouts.shtml

They also work on an interval concept and are useful for non sprint days. This way you can rotate what you hit to keep up the intensity.

[Broadsword2004]

3 a day initially will probably be all you can handle anyway.

Wow, 3 a week is hard enough, but if you can get 3 a day, that's super human

Hey, good luck with the Navy. I had joined the Army Infantry just a few months ago, but got medically discharged at Airborne School (apparently I have some type of brain problem that causes me to faint at random times).

[Tom Yum]

Hey, good luck with the Navy. I had joined the Army Infantry just a few months ago, but got medically discharged at Airborne School (apparently I have some type of brain problem that causes me to faint at random times).

Sorry to hear about that Broadsword.

[treelizard]

I just found an old book I bought ten years ago by Cory Everon, great suggestions for supercharged outdoor excercise routines and new ideas to mix up one's cardio so as not to get painfully bored from treadmilling five days a week. Am excited to incorporate these in my routine!!

Also a naturopathic doctor (the same one who told me about galangal...) told me that anthropological records showed that humans didn't get arthritis until their work became specialized. He said using the same machine or doing the same excercise more than two days in a row is a bad idea. We all know this about weights, but never paid attention to it for cardio. So I'm thinking of treadmilling every other day and incorporating some of these other activities...

[GQchris]

It is 2pm here in liberal la la land and I will be leaving my office to go run for 40 minutes, then swim for 30... the corporate geeks should've cleared the gym by now...

[Tom Yum]

update

Guys, I've been getting little sleep and working thru some mega assignments. I haven't ran since this past Sunday...

I'm gonna get some rest tonight, then start kickin' the sh!t out of these workouts!!!!

Treeliz, I'm gonna get that 6 minute mile soon.

[treelizard]

Tom Yum, I will join you in getting rest tonight and kicking the shit out of these workouts starting tomorrow. I will get in a half hour of cardio one way or another even though I'm away from my nice air-conditioned gym.

[treelizard]

1 mile on a treadmill at 9:01. Damn it, I was down to 8:06 before I started slacking!! Good thing I'm getting back on it. And it was probably for the better anyway, cos the guy I was with did an 8 minute mile (his best speed is 6:30 though) and you know how guys freak out when women start approaching their speed...

Actually, maybe someone could explain that to me. One guy I used to train with years ago would really get upset if I picked up on something before he did. In fact it was so bad that he would always have to take his turn first, because if anyone else got it before him he would lose it...

[Tom Yum]

1 mile on a treadmill at 9:01. Damn it, I was down to 8:06 before I started slacking!! Good thing I'm getting back on it. And it was probably for the better anyway, cos the guy I was with did an 8 minute mile (his best speed is 6:30 though) and you know how guys freak out when women start approaching their speed...

If a woman can smoke me on the track, she's obviously a better runner and probably earned it.

Actually, maybe someone could explain that to me. One guy I used to train with years ago would really get upset if I picked up on something before he did. In fact it was so bad that he would always have to take his turn first, because if anyone else got it before him he would lose it...

Insecurity? Jealousy?

I can still break a 6:30 mile. I'm doing 3 milers in upper 22 minute range.

[treelizard]

I can still break a 6:30 mile. I'm doing 3 milers in upper 22 minute range.

Nice!!! Keep at it!!

I'm trying to figure out how to improve my run time without the boredom of treadmilling five days a week... I'm thinking treadmill or running twice a week, doing intervals once a week, and then some other kind of cardio twice a week.

Also once I move out of the ghetto I'll be able to run outside more.

[Tom Yum]

Nice!!! Keep at it!!

I'm trying to figure out how to improve my run time without the boredom of treadmilling five days a week... 1 X/week of intervals, 2X/ week treadmilling or running, that enough? And 2X/week some other kinda cardio?

Also once I move out of the ghetto I'll be able to run outside more.

I'm getting closer and closer to 6:00. The closer I get, the longer it takes...

[treelizard]

I'm getting closer and closer to 6:00. The closer I get, the longer it takes...

You probably figured this out by now, but try unclenching your fists if they're clenched. Amazing how much energy that expends...

[Tom Yum]

You probably figured this out by now, but try unclenching your fists if they're clenched. Amazing how much energy that expends...

I never clenched them. I did however 'lower' my shoulders and kept my arms coiled but loose. Like you mentioned, an energy saver.

[bigred389]

When I picked up running again, I had to do some research on running form to prevent a recurrence of injury.

I was honestly AMAZED at the potential we have to HURT ourselves without even knowing it!
I believe part of the problem is the idea that when it comes to running you just "get up and go." There's this notion that you "already know" how to run...which is clearly false if you go to a local jogging trail and observe different people run.

I spent some time recently at my local park observing runners, and I'd say about half were good, the other half were absolutely destroying their knees, the way I used to.

My total cardiovascular endurance is significantly lower than it was last year and I'm probably a bit heavier in terms of "excess" weight, but I actually ran a little big faster than I used to last time I ran a timed 1.5 mile. Again, amazing not only how much good form can HELP, but how much bad form can HURT.