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  • OOOH, check out this gem!! Scroll down to the run part...

    http://www.vanderbilt.edu/Army/apft%20improvement.htm

    Yeah yeah, intervals intervals, just like Mike said all along... but check out how they only run three days a week! Ooh, I like the sound of that. Spend the other 2 days a week doing fun and interesting cardio intead...

    Comment


    • Originally posted by treelizard
      OOOH, check out this gem!! Scroll down to the run part...

      http://www.vanderbilt.edu/Army/apft%20improvement.htm

      Yeah yeah, intervals intervals, just like Mike said all along... but check out how they only run three days a week! Ooh, I like the sound of that. Spend the other 2 days a week doing fun and interesting cardio intead...
      Go for it. You'll probably smoke me in no time.

      I enjoy running whether it be on a track, trail and lastly treadmill (don't get that vortex of fresh air). Swimming is fun too. I've been focusing more on running, but get in a mile every now and then. I'll probably swim more this summer.

      Comment


      • Originally posted by Tom Yum
        Go for it. You'll probably smoke me in no time.
        Lol, since my goal for 2006 is one or two 7-min miles and you're already running 6:30s, I doubt that. Plus once I can do 7-min miles I'm going to set different goals, like yoga postures or something, lol.

        But I thought that page might be helpful for you or other people.

        Comment


        • Break

          Taking a bit of a break, since I've been working out at 70% or higher for about 4.5 months. Once my school stuff clears up, I'm gonna get back at it.

          Comment


          • Originally posted by Tom Yum
            Taking a bit of a break, since I've been working out at 70% or higher for about 4.5 months. Once my school stuff clears up, I'm gonna get back at it.
            You're quitting? Not even just toning it down two twice a week or something? What about our challenge?

            P.S. today I did my half hour of cardio split up on several machines, and biked a couple miles, and started tracking my food again, and did a bunch of stretching. oh and walked slowly for ten min. Already worked out my schedule for the rest of the week too which includes a long bike-ride, a nice hike, more running, pilates and some serious gym work on friday...

            Comment


            • During cross country, the summer right before my freshman year of highschool, there was a day where we ran 10 miles, 3 of these 10 miles was ran on brodhead ave. .... a long stretch, no trees, white sidewalk, and a blazingg sun.

              That was one of the worst days of my life. haha

              But today, I just swim about an hour everyday.

              Routine in the pool is usually this (with some changes here and there, however Im feeling)

              500 freestyle (20 laps) warm up.
              200 freestyle (8 laps)
              50 butterfly sprint (2 laps)
              100 backstroke kick (4 laps)
              200 freestyle
              8 X 50's sprinting as fast as I possibly can, usually with about 10 sec. in between each 50
              100 butterfly
              then a 100 freestyle warm down.

              Comment


              • So these past few weeks I've been dealing with immense boredom from cardio machines, my tendency to slack off, and then my disappointment that my run time is going down.

                Solution: crossfit.com. I'm going to do the workout of the day (three days on, one day off). Modified, of course, for my level. Like for example, today the workout of the day was a mile run, 100 pull-ups, 200 push-ups, 300 squats, and another mile run, for time. I'm going to do a half mile run, 25 each of the pull-ups/pushups/squats (or 'til failure) and another half mile run.

                I will do the excercises as fast as I can each day.

                from crossfit: World-Class Fitness in 100 Words:
                Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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                • Today's workout:
                  half mile run, 4:29
                  25 sit-ups
                  25 air squats
                  25 push-ups
                  half mile run, 4:36

                  Tomorrow's workout, in case anyone (TOM!) wants to get off their ass and join me, will include pilates and the WOD from crossfit. I will likely substitute regular push-ups for handstand push-ups and will do 7 to 1 to 7 instead of 15 to 1 to 15, or 'til failure.

                  15 Handstand push-ups
                  1 L Pull-up
                  13 Handstand push-ups
                  3 L Pull-ups
                  11 Handstand push-ups
                  5 L Pull-ups
                  9 Handstand push-ups
                  7 L Pull-ups
                  7 Handstand push-ups
                  9 L Pull-ups
                  5 Handstand push-ups
                  11 L Pull-ups
                  3 Handstand push-ups
                  13 L Pull-ups
                  1 Handstand push-up
                  15 L Pull-ups

                  I like this increased intensity less duration thing.

                  Comment


                  • Originally posted by treelizard
                    Today's workout:
                    half mile run, 4:29
                    25 sit-ups
                    25 air squats
                    25 push-ups
                    half mile run, 4:36

                    Tomorrow's workout, in case anyone (TOM!) wants to get off their ass and join me, will include pilates and the WOD from crossfit. I will likely substitute regular push-ups for handstand push-ups and will do 7 to 1 to 7 instead of 15 to 1 to 15, or 'til failure.

                    15 Handstand push-ups
                    1 L Pull-up
                    13 Handstand push-ups
                    3 L Pull-ups
                    11 Handstand push-ups
                    5 L Pull-ups
                    9 Handstand push-ups
                    7 L Pull-ups
                    7 Handstand push-ups
                    9 L Pull-ups
                    5 Handstand push-ups
                    11 L Pull-ups
                    3 Handstand push-ups
                    13 L Pull-ups
                    1 Handstand push-up
                    15 L Pull-ups

                    I like this increased intensity less duration thing.

                    I'M BACK AFTER A WEEK LAYOFF AND READY TO TEAR INTO IT

                    Except, I don't do pilates

                    Comment


                    • Originally posted by Tom Yum
                      I'M BACK AFTER A WEEK LAYOFF AND READY TO TEAR INTO IT
                      ROCK!!!!!!!

                      Originally posted by Tom Yum
                      Except, I don't do pilates
                      lol, no worries.

                      Comment


                      • Originally posted by treelizard
                        ROCK!!!!!!!
                        lol, no worries.
                        Sorry...got carried away there.

                        Comment


                        • Originally posted by Tom Yum
                          Go for it. You'll probably smoke me in no time.

                          I enjoy running whether it be on a track, trail and lastly treadmill (don't get that vortex of fresh air). Swimming is fun too. I've been focusing more on running, but get in a mile every now and then. I'll probably swim more this summer.
                          Sounds like you have a good regime planned, I agree tread mill is a bit boring. Unless you do it with big mirrors in front of you and lots of near naked sexy women dancing around behind you. The only other good thing about tread mill is the computer of course for monitoring progress.

                          Comment


                          • Originally posted by Tom Yum
                            Go for it. You'll probably smoke me in no time.

                            I enjoy running whether it be on a track, trail and lastly treadmill (don't get that vortex of fresh air). Swimming is fun too. I've been focusing more on running, but get in a mile every now and then. I'll probably swim more this summer.
                            Sounds like you have a good regime planned, I agree tread mill is a bit boring. Unless you do it with big mirrors in front of you and lots of near naked sexy women dancing around behind you. The only other good thing about tread mill is the computer of course for monitoring progress. Oh and also in England the poor weather nearly all year round can stop the scenary outside looking quite so appealing.

                            Comment


                            • Originally posted by Richard Kerr
                              Sounds like you have a good regime planned, I agree tread mill is a bit boring. Unless you do it with big mirrors in front of you and lots of near naked sexy women dancing around behind you. The only other good thing about tread mill is the computer of course for monitoring progress.
                              LOL yeah I almost fell over once on the treadmill trying to look at the guy next to me. Be careful, you could look like this!

                              But I don't mind treadmilling as much if I can mix it up like yesterday, and yeah monitoring progress is good.

                              Today was harder. I'm not that great at pullups yet, had to use the balance bars instead.

                              Comment


                              • Originally posted by treelizard
                                LOL yeah I almost fell over once on the treadmill trying to look at the guy next to me. Be careful, you could look like this!

                                But I don't mind treadmilling as much if I can mix it up like yesterday, and yeah monitoring progress is good.

                                Today was harder. I'm not that great at pullups yet, had to use the balance bars instead.
                                It sounds like you train very intensely but what is a balance bar?

                                Comment

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