Keep Fit Club - ALL exercise types!

[DaytimeDreamer]

Broke my pb 15 mins on the rower 4109m
Lost 3 pounds. In 2 weeks very slow progress but I feel stronger and fitter .
I have been eating more ,3 meals a day
A bowl of porrage for breakfast is the biggest change as I would normally skip breakfast entirely ,

Anyone here who takes whey, what dosage do you have ,? I have started
2-3 50 g servings of protein shakes a day , is that too much ?

If we cut all the broscience crap and all the bodybuilding myths, the maximum any athlete would need is 1 - 1.2 grams of protein per pound. Anything more is an excess.

I have tried low carb diets, carb cycling, etc

I have now settled down to a 45% carbs, 35% protein, 20% good fats when it comes to calorie breakdown

Edit: 150grams of protein like you stated should be ok

[PeteJ]

Broke my pb 15 mins on the rower 4109m

1:50 split, very impressive

[Kit]

Well, it's now an hour after my first run and I am absolutely wrecked. My legs are aching, I can't stop coughing/spitting everywhere, and I've had to sit outside for a while to cool down.

It's crazy how poor my cardio is.

I need to get enjoyment out of this somehow so I can keep it going.

Broke my Personal best with deadlifts today. 205kgs for 2 reps

http://www.youtube.com/watch?v=cYcOpYE73nA

Nice one, Dreamer.

I've seen people get a bit wobbly when going for PB deadlifts.

[DaytimeDreamer]

Well, it's now an hour after my first run and I am absolutely wrecked. My legs are aching, I can't stop coughing/spitting everywhere, and I've had to sit outside for a while to cool down.

It's crazy how poor my cardio is.

I need to get enjoyment out of this somehow so I can keep it going.



Nice one, Dreamer.

I've seen people get a bit wobbly when going for PB deadlifts.

Start doing HIT cardio. It will improve your cardio performance very quickly

[Kieran76]

Broke my Personal best with deadlifts today. 205kgs for 2 reps

http://www.youtube.com/watch?v=cYcOpYE73nA

Nice thumbs up to the camera at the end.

[DaytimeDreamer]

Nice thumbs up to the camera at the end.

Haha, thanks mate. It just came out naturally at the end.

[Taka]

Smashed my 10k PB this morning by almost 3.5 minutes for a 43:18 finish. 18th out of 118 too, though slightly worried I was the youngest in the top 20 by over 10 years! Goes to show you can't judge an old boy club runner by his cover.

The run was the Race for Wildlife 10k, a tiny local race in South Wales. The course was amazingly flat, with a short descent at the start and a very short incline near the end. Mostly club runners took part, so it was always going to be fast with the first finisher clocking in around 35 minutes. It would have been faster for all if it wasn't for a pesky head-wind between miles 2 and 4.

Also had to drink from a cup whilst running for the first time, with the water going all over my face and up my nose, and maybe just a sip in my mouth.

Will defo be back next year and will look to enter a few more low-key races.

[charlesr]

Brilliant!

[yesteryeargames]

Are eggs good to have on a diet, thinking of adding boiled or scrambled eggs to my diet 2-3 times a week for lunch ,

Im also interested in what types of nut i should be eating , i heard having a small amount of walnuts a day are good?, got to avoid all the suger filled dry fruits holland and barret sell tho. Going to try and get some grapefruits in for breakfast.


my progress is very slow but im eating more more like you guys reccomended and spreading it out during the day is buring me about 1 pound a week, this will take a long time to reach my goal but i guess its working.

[charlesr]

A pound a week is perfect, because you won't want to slap it all back on again afterwards.

I rarely eat eggs, but have just had a 3 egg ommlete
Walnts are great if fresh, but have a nasty bitterness after a while.
All these things are just to keep up variety though. There's nothing inherently wrong with most foods, but the sugary stuff will leave you wanting for more 30 mins later.

Just cook smaller amounts e.g. rice, so that even if you scrape the pan you still aren't overeating.

[charlesr]

I haven't been doing any proper distance running for a while now, so I'm wondering about going completely the other way from the marathon and instead training for the 5k. If I can run faster, it will also benefit my distance races. I did a few early morning runs in Hawaii but nothing too taxing. I've been doing a fair bit of mountain biking though.

I'm half a stone over race weight (11stone on the dot), so today I did 1km gentle warm up and then did a flat out 5k to see what I'm capable of. My kilometer times were: 4:01, 4:09, 4:07, 3:53, 3:54 for total of 20:11

I was pretty maxed and my HR was above 190 for the last KM It hit 195max..... Totally not used to running this fast. My legs have so much more to give, but my heart and lungs were telling me to piss off.

My secondary aim is to avoid injury, so I will ensure long warm downs after fast interval work, something I'm notoriously bad at, often just waltzing in the door after 2 mins jog....

Now looking at the coolrunning 5k plan and wondering how I can do this AND mountain biking

[Taka]

Good effort there, Charles. That's pretty much what I'm capable of at the moment over 5k and the sub-20 finish has proven notoriously difficult to achieve.

I've been doing more intervals, tempo and fartlek training in a bid to give my body some new stimulus. I find I have much more energy to commit to speedwork now that I'm not marathon training anymore and have capped my long runs to 9 or 10 miles.

I've been experimenting as of late with my warm-up routine, following the principle that the shorter and faster the race, the longer the warm-up needs to be. Some of the super fast folks at Parkrun do a 5k before the main race and then a gentle 2k afterwards to cool down.

[charlesr]

I'm not sure about that. Your body leaps into mode fairly quickly, so as long as your HR is up and the body feels loose and natural, that should be plenty. For me a mile is max I'd bother with warm up.

How are you finding "life after the marathon"? Are you keeping your fitness up? Eating far too much still and putting on weight? What is motivating you now?

[Taka]

I guess it's all about finding out what works for you. I'm currently trying 1.5 miles easy with 5 minutes at half marathon pace, followed by a few 100 metre sprints at faster than 5k pace. This would have worked for me, I think, at Saturday's Cardiff Parkrun had a poor chap not have collapsed at the start line.

Life after the marathon has been up and down. I've decided I'm not going to dive back into another one for a while because I really hate how it seems to have robbed me of speed and leg turnover. I'm now concentrating on 5k and 10k for the remainder of the spring into early August before committing to a half marathon schedule for October where I'll be competing in the Cardiff Half and Birmingham Half with two weeks apart. I think my specialism lies in 10k and half marathon, certainly at the moment. A lot of people have told me I'm mad for for racing two half marathons so close together, but I know my body recovers well after half marathons and I do get a training boost shortly afterwards; something that's been sorely missing for me post-marathon.

I've cut back slightly on my food intake, conscious that I'm not working as hard as I was during my peak marathon mileage weeks. I have put on two pounds, though I'm not entirely sure if this is weight gain or additional muscle mass from the extra strength work I've taken on. I'm also working on my core, which I have neglected previously.

[Taka]

The Mrs and I decided to try a different Parkrun (Walsall) today as part of a reccy for her Race For Life tomorrow. Definitely not a PB course due to the 3 lap configuration with steep incline and descent at opposite ends.

Friendly lot, though. It's always interesting to see how other Parkruns do it; a natural extension of the organising team's personalities I guess.

Didn't PB (13 seconds off) due to some cack-footed pacing in the first lap but I'm happy to have returned to a fairly consistent 5k pace that I had before finishing the London Marathon.

If anybody's after some timed 5k runs with other folks of all speeds, shapes and sizes, check out http://www.parkrun.org.uk/ to see if there's one near you. It's free and held every Saturday at 9am. It's one of the ingredients that has helped me go from a 2 hour 6 minutes half marathon to a 1 hour 37 minutes half marathon.