Not bad, throw a few pieces a fruit in their too. If your a tea drinker, hot oolong tea boosts the metabolism and breaks down fat cells as energy.Originally Posted by twinblade
Wednesdays workout:
5 rounds:
Power Pushups @ 12in x 10 reps
Inverted Body Row @ Bodyweight x 15 reps
BOSU Ball Squats @ Bodyweight x 20 reps
Core:
Front and Side Planks x 30-45-60-75 sec
5 rounds:
Curtis P (Hang Clean, Front Squat, Forward Lunge Left/Right, Push Press) @ 125# x 5 reps
Shaved a few minutes on my half-marathon time
1:37:45 yesterday. I can still do better, I was slow on the first half, even though I'm running reverse paced I believe I can drop the time to about 1:32 within a few weeks
Roommate and I did 20 120s and counted down and alternated between pushups and crunches...great workout for being a little hungover and coming out of the field.
Ran 3 half marathon in 3 days, plus 750m swim before each run. My legs kinda tell me they've had enough...
Nice. How much did the times increase?
About 2min each day which is much less than what I expected really. THe swim is a different story though... My time on the 3rd day was by far the worse I did since I started swimming again
I started to lose weight for the first time in my life at the end of the last year. I had arround 110 kilos. Now I have 85 kgs. I never thought how easy is to lose weight. The only problem is that I dont know how much should I eat now to keep my weight at this level
Fridays workout:
10 rounds:
Prowler Sled Push @ 240# x 50ft (Up & Back)
Mini Sled Backwards Drag @ 100# x 50ft (Up & Back)
Tractor Tire Flip x 50ft (Up & Back)
Pull-ups x 10
Sledge Hammer Strikes @ 8# x 10 each arm.
I'm becoming a sport addict, went the last three days to the gym and will also go next two days I guess.
Did a modified "Helen" WOD today (plus a bunch of other ****)
Instead of going for 21-12 on the pull ups / swings I did a 21-15-9 with heavier DB (I don't have KBs), I used a 65lb db and my final time was 9:15. I can only say I kinda sucked on the PU / Swings but cut some major time on the run (It pays to be a runner sometimes)
I'm doing a 30k run with my unit in a couple of months. I've always been a terrible long distance runner and I have no idea how to get better without the "running joy" that I had a couple of years ago. I just hate running more then 6-7Ks. I'm a fast runner tho.
I run 5K in 18:15 and I'm 6ft, 185lbs
It's a civilian race, not a mil run. And it's 30k in rough terrain too...
The same here, I hate running long distances. That's the reason why it's so hard for me to increase endurance.
Leaper I'll try to find my marathon training program from last year. It'll help you get through the run much easier
Also, lot's of fast runner can't hack the longer distances due to poor technique and bad footwear (not necessarely bad, but what works for 5K might not for longer run)
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.
Simple pointer, try to have a 180 +/- 10 strikes per minute. It's the optimal race pace
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.
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