The Health/Fitness thread!

[Vince S]

Uh actually it's only partially true... You need to teach your body to cope with continued effort. Sprints and short bursts of effort will only work your cardio and legs so far. Before marathons we are taught to put "mileage" into our legs so our body builds muscle memory.

Believe me, when dealing with anything longer than an half marathon, you'll break and never finish your race.

[digrar]

Do sprints then. Studies show that 20 seconds of max effort followed by 10 seconds of rest for 4 minutes will increase your endurance better then 1 hour of straight running.

http://www.ncbi.nlm.nih.gov/pubmed/8...?dopt=Abstract

Less wear and tear on the body as well.

That's a sneaky way to introduce someone to tabata pain, I mean intervals.

[carbonrod]

Over time I find that a midfoot strike was considerably helping me out, I no longer have knee pain, also doing shorter strides, I go faster.

Agreed. I found that if I add in a run in vibrams from time to time, my stride got a bunch better, as did my calves, and balance. All very important if running on uneven terrain.

Uh actually it's only partially true... You need to teach your body to cope with continued effort. Sprints and short bursts of effort will only work your cardio and legs so far. Before marathons we are taught to put "mileage" into our legs so our body builds muscle memory.

Believe me, when dealing with anything longer than an half marathon, you'll break and never finish your race.

That is my experience as well. Not just legs, arms, core, etc. Those that try to take shortcuts are usually the ones that hit the 30K wall with 12.2 to go.

[Leaper]

Thanks for your help guys! The race is in September so I don't think there's enough time to get fully ready but whatever. Just do it

[Vince S]

http://ca.competitor.com/en/files/20...thon-A-eng.pdf

This is my program for this year, target time is 3:45 so that gives you an idea

[Yeti2424]

Did the Operator Ugly Test from Military Athlete last night:

Bench Press Max Reps @ 185# x 30 reps
Front Squat max Reps @ 185# x 20 reps
Deadlift Max Reps in 60 secs @ 225# x 26 reps
25m Sprint Max reps in 4 rounds 60 secs go/60 secs rest x 36 reps
Pull-up Max (Dead hang) x 18 reps
Sand Bag Get-ups Max Reps in 10 min @ 80# x 50 reps (divide this # by 2 for the final score)
3 mile run in under 30 min x 27 min

Total score was 155 which puts me above a passing score of 100 and in the catagory of "respectable score" for my weight class (I weighed 257 last night).

More info here:
http://militaryathlete.com/page.php?page_ID=43

[Deeks]

Do sprints then. Studies show that 20 seconds of max effort followed by 10 seconds of rest for 4 minutes will increase your endurance better then 1 hour of straight running.

http://www.ncbi.nlm.nih.gov/pubmed/8...?dopt=Abstract

Less wear and tear on the body as well.

Thanks for the advice, I will try it.

A question to you all: How does your nutrition look like? Do you live for example low carb or is your nutrition based on muscle growth? At the moment I'm working on working on my nutrition plan and I look for further ideas.

[Yeti2424]

I hate labels but I follow the principles behind the Paleo diet. Lean meats, fruits, vegetables and nuts. It's not low carb but shifts carbohydrate intake from processed grains and sugars to more nutrient dense fruits and veggies. The only thing that I do different is that I do dairy. As far as strictness I am generally about 80%-85% compliant, being stricter in the spring/summer and more lenient in the fall/winter.

[PEMM]

Anyone have hint to what to do with skin peeling from my toes in chunks? They also smell pretty horrid.

I have to be on my legs whole day and wear safety shoes so they sweat the whole day. Thats what causes it.

[digrar]

Get an anti mank cream to kill the bug, apply it. Look at some bamboo fibre socks, they'll sort your sweating issues out.

[PEMM]

Thanks for the hint.

[Vince S]

Also wear joggers socks in your boots. I had a similar problem in my steel toed. I swap socks in midday and apply some powder as well. Keeps my feet dry

[Vince S]

Just did WOD "Ship"

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

9 Rounds of

7 Clean Squat (RX is 165lb but I did 150)
8 Burpees Box jump

That was a good one. Followed by a shoulder oriented workout

12 Shoulder press @ 95lb
12 Row @ 80lb
12 side cable row @ 30lb

5 times no break

Then some abs.

Now only have to run 5K with elevation mask, this one should be interesting

[LaoSexMachine]

Yesterday morning.

[Rattfink]

I am in a hotel so my equipment options are limited but poor is the carpenter who blames his tools. One adjustable bench, dumbells up to 50 lbs. Lots of big sets...
4x max incline bench press 50lb
4x max flat dumbell press 50lb
Super set medicine ball crunches x25
4x incline fly 15, 12, 10, 10
4x flat bench fly 15, 12, 10, 10
Super set leg lifts

Speed/ incline work on the treadmill.