Slowtwitch Forums: Triathlon Forum: regular ass person

Calendar Retailers Stack & Reach Custom Geometry Calculator Online Training Log
		MAIN INDEX	RULES & LEGEND	LOG IN

Search for (options)

Newsletter Signup

Slowtwitch Forums: Triathlon Forum:
regular ass person

kittycat

Aug 25, 08 19:59

Post #1 of 23 (1699 views)

regular ass person	Can't Post

hi all, for the last 12 months i've been pretty much cross training.

this summer lots of lunges up a hill, some weights and yoga...stuff like that. ran 3 miles once, which was fine.

i'd like to run with my tri buddies this fall and winter, at least once a week. sometimes these little get togethers can be hard, the rroof drags us on some freakin hills that can make ya puke. but, it's all in good fun. also there can be weather. we tend to go out even when it's 10 and really wintery, but who's counting.

so i need to gear up for this.

i have to be careful, as my body is the type to be tight and crunchy. i'm not lose and limber; instead i'm a wound up stressball with short fibers. so i cannot just go right out and run 13 miles, i have to build up.

so, how does a regular ass person like me get back into running?

build up 5 minutes at a time, only a couple times a week, or what?

thanks for any help,
the kitty

jenhs

Aug 25, 08 20:09

Post #2 of 23 (1642 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

When I asked this question last month several people gave me the advice that doing shorter runs regularly as opposed to longer runs only 2 days a week is better.

So, 20 or 30 minute runs 4 days a week plus one longer run, 45 - 60 minutes, then build from there. General rule is 10% mileage or time increase per week.
----------------
Ultraman Canada Relay 2009!
(I got suckered into the run leg)

Jenhs

$2/chuck

Aug 26, 08 2:40

Post #3 of 23 (1462 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

10min 10min off 10min 10min off off
15min 15min off 15min 15min off off
20min 20min off 20min 20min off off
etc... increase 5 min more each week if able, repeat previous week if not

tigerchik

Aug 26, 08 4:44

Post #4 of 23 (1369 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

to echo what everyone else has said, frequency and consistency, short runs, add a couple minutes a week.

If you want to build volume quicker than that, water run. yes, it's boring. But it's an easy way to get into shape without pounding the hell out of your legs. Hard to get injured water running, the only thing I've ever managed to do is over-stretch a hip flexor from it. And trust me, if there is a way to get hurt doing something, chances are I've done it...

alternatively, run and walk lots too. Walking's low impact, but is another way to use your running muscles, and you'll get some of the bone remodeling that can protect you from [bone related] running injiuries. Not to mention tendon and ligament strength and all that good stuff.

specificity is good (running)
so is 'cross training'

mix those three and be careful, you should be good to go and kick rroof's a$$ ;-)
_________________________________________________________
"You should know what you stand for, not just what you're against."
-Speak

(This post was edited by tigerchik on Aug 26, 08 4:47)

cheyou

Aug 26, 08 4:49

Post #5 of 23 (1349 views)

Re: regular ass person [tigerchik] [In reply to]	Can't Post

3 miles easy every other day
If tight just ride trainer

kittycat

Aug 26, 08 5:15

Post #6 of 23 (1282 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

awesome, thanks everyone.

2 buck chuck, i think i will follow that plan. ;)

kittycat

Aug 27, 08 17:01

Post #7 of 23 (964 views)

Re: regular ass person [$2/chuck] [In reply to]	Can't Post

ok, i started today to get back on track. thanks for the encouragement everybody. i started with 10 minutes and realize i can run at least 30, but i'm just going to keep it low and easy, and basically follow 2 buck chuck's plan. i'm not in terrible shape, but just haven't been doing any impact for nearly a year. jump right back in and whammo, that spells injury.

this summer i've had 3 girlfriends move away, so i need some pals badly, and the buds of mine who run are great peeps. if anyone is cincy local, i encourage you to check out the tri club, cincyexpress.org a great bunch of people...and we'll be running!

thanks again,
joanne

rroof

Aug 27, 08 17:14

Post #8 of 23 (925 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

see ya' soon ...

(evil laugh in the background) :)
____________________________________
Fatigue is biochemical, not biomechanical.
- Andrew Coggan, PhD

cervelorider

Aug 27, 08 17:40

Post #9 of 23 (869 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

In general I think popular slogans are useless, however for you I repeat the Nike advertisment: Just Do It. Tim

Peter Tye

Aug 27, 08 17:55

Post #10 of 23 (832 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

I love to run it's the sport I like the most of the 3 but alot like you I'm tight and crunchy
so I've been doing yoga as well and stretching (which I neglect) and when I do my
body really lets me know it.

So do what the other people said about building up the run volume, but don't forget
to increase the stretching volume in equal proportions or the tight body will get tighter
and tighter and then bad things happen.

Enjoy, the runs

Peter

kittycat

Aug 27, 08 18:12

Post #11 of 23 (793 views)

Re: regular ass person [rroof] [In reply to]	Can't Post

In Reply To

see ya' soon ...

(evil laugh in the background) :)

ok, that is enough to send shivers up my spine.

seriously, i'm kinda afraid!

Khai

Aug 27, 08 18:42

Post #12 of 23 (723 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

In Reply To

see ya' soon ...

(evil laugh in the background) :)

ok, that is enough to send shivers up my spine.

seriously, i'm kinda afraid!

Regular-ass people don't run with rroof. They end up in his office after having tried to run with someone like him. :p

Seriously - just run 15-20min, 4x/week. When that's easy (or at least not kicking your ass) up it by 5min until you reach ~50min. By then you'll be in decent enough shape to run a little longer once/week (say 1:10, 1:15). Make sure your shoes are good and try to stick with softer surfaces whenever possible.

<If you're gonna be dumb, you gotta be tough>
Get Fitter!
Proud member of the Smartasscrew, MONSTER CLUB
Get your FIX today?

Erik

Aug 27, 08 18:44

Post #13 of 23 (714 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

i ran today, 1 mile 11 minutes, uuuuuugggg

it wasn't pretty, but i might be able to do it again tomorrow

----------------------------------------------------
Striving to have sex more than 66 times per year

kittycat

Aug 27, 08 19:38

Post #14 of 23 (642 views)

Re: regular ass person [Khai] [In reply to]	Can't Post

ok, khai, maybe i'm not "regular ass". how about crazy ass?

LOL.

erik, 11 minutes? dude...that's hilarious!
especially for a jack rabbit like you. those little bones must have some real dust on top! eat a meatball, and chill out. that is much more fun isn't it. :) hahahaha

rroof

Aug 27, 08 20:01

Post #15 of 23 (607 views)

Re: regular ass person [Erik] [In reply to]	Can't Post

Just make sure to use sunscreen on those LONG runs ... ;-)

Keep it up man! Hope the knee holds up.
____________________________________
Fatigue is biochemical, not biomechanical.
- Andrew Coggan, PhD

Tri N OC

Aug 27, 08 21:18

Post #16 of 23 (540 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

I did it with a treadmill. Walked at a speed that kept my heartrate between 115-120. 1 hour a day, 6 days a week. After awhile you have to add some running to make the heartrate. After a while longer you are running. Throw in some swimming and biking along the way and 10 months later did my first ironman.

desert dude

Aug 27, 08 21:24

Post #17 of 23 (531 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

frequency first. every day or at least 5-6 days up then build up to 6-8x per week. Once you have been stable there for a few weeks pick 2 runs and increase the duration of those runs. After a few weeks pick 2 more. After a few weeks pick 2 more. After a few weeks pick the original two + 1 and increase the duration of the original two again and the third 60% of the increase of the original two. After that you should be feeling pretty good running.

Brian Stover
http://accelerate3.com

Tom Demerly

Aug 27, 08 21:51

Post #18 of 23 (504 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

Oh, you meant regular-assed person. Not, regular ass-person.

huge difference.

http://www.bikesportmichigan.com/
(NOTE: This poster owns a retail business selling triathlon related products).

kittycat

Aug 28, 08 5:30

Post #19 of 23 (402 views)

Re: regular ass person [Tom Demerly] [In reply to]	Can't Post

Tom!

when are you and Sarah going to come down and run with us?

greydog

Aug 28, 08 5:52

Post #20 of 23 (356 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

I would love to set up a regular running date with you Jo! Just give me a week or so to recover from IMLOU this weekend :-)

$2/chuck

Aug 28, 08 5:56

Post #21 of 23 (341 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

In Reply To

Good job, and very smart. Most of my down time is preceded by the words: "I think I can make it another mile". :)

kittycat

Aug 28, 08 5:59

Post #22 of 23 (331 views)

Re: regular ass person [greydog] [In reply to]	Can't Post

oh my God, talk about the turtle and the rabbit!

LOL. :)

if i can get into some sort of run shape, i would attempt it. of course i might be running as fast as possible and you might be walking and drinking a coffee, but hell, let's try it.

can you believe this weekend, so epic! whoo hoo, you're going to have a great day out there!

JoeO

Aug 28, 08 8:20

Post #23 of 23 (233 views)

Re: regular ass person [kittycat] [In reply to]	Can't Post

I second the recommendation for walking. Very helpful. Plus the more trails you can run on, the better. I'm talking flat, wide, smooth trails and dirt roads, not rocky rough things. The point is to minimize impact, not sprain your ankles.

The problem with a sport like running is that your muscles adapt far faster than your joints and tendons. Your muscles go from being out of shape to very quickly able to run much farther and faster than the joints and tendons are ready for. That combined with a desire to get fit fast often leads to joint and tendon injuries. Soft terrain will help this, as will holding yourself back a bit.