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WORKOUT THREAD


Budweiser

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  • 3 weeks later...

Smashed my personal best at the Sprint Duathlon by SEVEN minutes. Considering I don't actually train for these events it's awesome that I consistently place top half of a field which includes professional UK Sport funded athletes.

its only when you line up with these people that you realise how big a gulf there is between mortals and professionals.

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I've had a sports hernia for three months which occurred from the cumulative stress of sprinting - most likely without having properly warmed up. At this point it's a self-diagnosis.

I went to three doctors. First told me to rest and take ibuprofen (which i'd already been trying for a month with no progress). Second was snide and told me to wait another month and didn't really seem to think it was anything noteworthy. Third ordered an ultrasound - which came back negative. But I've heard that other people who had core injuries (or sports hernias as they are often labeled) had the same issue with the injury not appearing on ultrasounds. It can be very difficult to diagnose. I am now looking at visiting a specialist in Philadelphia which would be a bit of a trip, but general doctors just don't have enough knowledge about this stuff.

The symptoms - constant soreness/mild pain/discomfort along my pelvic bone region. Started off more in my upper thigh and groin but has stabilized more right along the abdomen/pelvic area. Sometimes I don't feel it at all - in fact I can run without pain - but often when I engage my core, for example doing chest press or pull ups, it feels like I'm putting stress on it and it starts to hurt, and I can't do sit-ups without it hurting. When I get in bed each night is when I primarily feel it - I guess stretching out and lying flat but having my neck propped on the pillow activates the core.

It's not horrible pain, just the kind of soreness you might get from doing a lot of crunches... except it's been three months now and it hasn't gotten any better. And it fluctuates wildly. One night I may barely feel it when I lie down; the next night, especially if I've been more active during the day, it feels so sore that it literally feels as though I've just done an intense ab session workout.

Frustrating, to say the least. I haven't done squats in months because I'm afraid the movement would aggravate it further. I've been taking it very easy with my workouts - I even took a full month off from the gym - and just lately I'm slowly working my routines back in and taking it as it comes.

Worst part is not being able to run... though it doesn't hurt DURING the act, even running a half mile will re-aggravate the injury and when I go to bed that night it will be really uncomfortable.

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  • 2 weeks later...
  • 4 weeks later...

I've been feeling very tired, even after leaving my job so I don't have silly wake up times any more. So today I started the NHS Couch to 5k again- this time using the app. Last time I got to week 5 before it defeated me.

Not really looking to lose weight, but if I feel more energised and happen to end up with a smokin' hot body too, I won't complain.

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I'm doing mini triathalons. 30 mins on the bike, 30 mins on cross ramp, 30 minute swim.

About 13 miles, 4 miles and 1500m?

I haven't really been paying attention to that.

But definitely got to 12km cycling, and I caught a glimpse of 2.9km on the cross at some point.

30 x 25 m pool is 700m. Theres no way I could go twice as fast.

But the other two seem possible to get fast because I'm hardly trying.

Maybe if I did crawl instead of breaststroke?

some days I do 34-36 lengths but that is my limit. It's almost cheating as in the turns and push offs help with doing more than 1 length a minute.

I just like the variety. 1 hour cycle or cross or swim is a ball ache.

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Crawl is the answer - I do 2500m of breaststroke in an hour, but 3000m doing a crawl/breaststroke mix in the same time.

I do 10 miles on the bike in 22 minutes, but I'm a trained Time Trial cyclist and an ex regional swimmer.

I can't run though. Last night my fastest run top speed was only 9.1mph somehow, and my usual running pace is 8mins a mile.

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Crawl is the answer - I do 2500m of breaststroke in an hour, but 3000m doing a crawl/breaststroke mix in the same time.

I do 10 miles on the bike in 22 minutes, but I'm a trained Time Trial cyclist and an ex regional swimmer.

I can't run though. Last night my fastest run top speed was only 9.1mph somehow, and my usual running pace is 8mins a mile.

I can't run. Tore all these ligaments in my knee. It seems to transfer into foot ligaments.

I only really started in Oct. do you think I should do 1500km swim. This train said after first 20 mins of cardio I was wasting my time. Said swim faster for 30 mins better than slow for 2 hours I was doing. In reality I have one speed.

I just thought I could do a swim after a bit of gym. 30 mins doesnt seem like enough per day.

But I have no idea what Im doing or trying to achieve but I feel better after it. Is get faster a good goal? Not longer?

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I think faster would be a good goal for you - more effort, better technique and more speed will leave you feeling more accomplished on a workout. If you're feeling tired at the end of your 30x25 then you're in a decent place. If it's not really hitting you hard then you're not getting the most out of your workout.

I'll put this out there - distance is the worst indicator of how good a swim session was. It's extremely easy to get caught up in numbers, and I was doing that myself over summer when I was setting my 10km a week swimming goals.

Now I am doing 2000m on a morning swim and focusing really hard on my technique.

It would help to know exactly what you're doing in your 30 minute session - is it 30 minutes of constant lengths, or 4-6 lengths and a break?

Remember:

Distance only means something when you link it to time.

As you get faster, your distance naturally goes up.

Unrelated,

I did a 2000m swim in 40 minutes this morning, would have done more but I was helping my girlfriend with her technique. Back in the pool on Thursday and I will do another 2000m minimum, but more likely aim for 2500m instead. My freestyle is improving greatly so my distance/time is improving. My 2:06/100m from early October dropped to 1:56/100m last Thursday and a slower 1:59/100m today.

Running every Sunday at football, swimming 2x a week, just need to get cycling again but I begin my house move on Friday so I will be a bit stuck...

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What is your diet?

-Breakfast is usually egg whites, yams, or whole peanut-butter on whole wheat toast or a homemade yogurt parfait.

-Lunch is usually protein shake(after a workout or cardio session) then I usually have some form of other protein like chicken, lean redmeat(I eat it once a week) salmon, tuna. For carbs and veggies I usually have brown rice, spinach, broccoli, nappa lettuce(Chinese cabbage) or yams if I didn't eat any at breakfast

Dinner depending on what time I eat I work late some nights so when Its usually no carbs so I grill chicken and season it with maple jalapeno sauce have a shake if I worked out late lots of veggies again alternate if I had broccoli for lunch I'll have mashed cauliflower, or a steak or chicken salad.

I do have a cheat day but it's not like pizza(unless it's homemade) or Mcdonald's, I go to a restaurant and a regular item I get is lobster ravioli but instead of a giant garlic loaf I get a chicken salad as a side.

I cut out dairy Greek yogurt and feta cheese aside, I use almond milk for my shakes, red meat once a week, I don't use ketchup or BBQ sauce on food anymore I used ground seasonings. I was never a big beer drinker I prefer Guinness or any cider really so cutting out beer wasn't hard, pop was a bitch to quit. For snacks I get a mason jar and pour water and add fruit and veggies let it sit in the fridge and I'll snack on that or I eat some almonds, I work in the produce section so I sneak in a grape or an apple. I'll have ice cream on in a while on a cheat day again not huge on dessert. I've gone down to drinking coffee black, I'm slowly transitioning to black green tea, I don't want to cut out caffeine entirely.

The short answer of this is high protein, shit load of veggies, occasional treats, and making the most out of my time in the gym.

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I think faster would be a good goal for you - more effort, better technique and more speed will leave you feeling more accomplished on a workout. If you're feeling tired at the end of your 30x25 then you're in a decent place. If it's not really hitting you hard then you're not getting the most out of your workout.

I'll put this out there - distance is the worst indicator of how good a swim session was. It's extremely easy to get caught up in numbers, and I was doing that myself over summer when I was setting my 10km a week swimming goals.

Now I am doing 2000m on a morning swim and focusing really hard on my technique.

It would help to know exactly what you're doing in your 30 minute session - is it 30 minutes of constant lengths, or 4-6 lengths and a break?

Remember:

Distance only means something when you link it to time.

As you get faster, your distance naturally goes up.

Unrelated,

I did a 2000m swim in 40 minutes this morning, would have done more but I was helping my girlfriend with her technique. Back in the pool on Thursday and I will do another 2000m minimum, but more likely aim for 2500m instead. My freestyle is improving greatly so my distance/time is improving. My 2:06/100m from early October dropped to 1:56/100m last Thursday and a slower 1:59/100m today.

Running every Sunday at football, swimming 2x a week, just need to get cycling again but I begin my house move on Friday so I will be a bit stuck...

I was advised to do 30 mins and try to do 30 lengths. Rather than the 2 hour swims. My technique is oksy bcos I used swim when I was younger in a club. So just by going each day it's getting easier. I've lost 6kg. The doc said I need to lose 20.

But after a few weeks I started to do 30 mins on bike, 30 mins on cross ramp then 30 min swim.

To be honest I've played a lot of sports and I don't get tired in that way easily. so actually the trainer was saying just do 20 mins then do weights or boxing. Because body fat is my problem. Terrible diet. But I have no experience of boxing and just found it weird. I tried yoga to but I can't concentrate and it's just chicks smoking bodies and Im this bloated sweaty guy who cant stand up. Make me want to go to bar directly after.

But at this point just going to gym everyday and doing some machines and swimming is a victory. I need to stop each burgers though.

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So it's better to go to a steakhouse than Carls jr. Just straight protein no sugar or bread. I went on low carb diet for a while but it was just a bit pricey. Eating smoked salmon for breakfast with eggs and steaks and chicken breasts. Then people were moaning about cholesteol so I had give it up. It works though. Just have battle off life.

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