World of Summer Hurt..... Red Beard waddles on.
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5 foot 6 Red Beard ??????? were you bending down, I've met you and you're taller than that ! <br />
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But yeah good work on the run pal, best I can recall doing is 12 mnutes 50 for 3K when I toyed with the idea of joing the cops. Fuck I hate running..... -
[quote name='Paekakboyz']Well done mate - you will totally smoke that time I reckon. Please listen to some advice from a guy with a similar build (5"9.5, 100kg) and similar exp's with running : )<br />
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Warm-up and stretching is VITAL! even if its a short walk at a decent pace getting warmed up will make a huge difference. Esp if you are intending on adding some form of regular running into your workouts. By stretching you loosen things up and your running gait will be smoother as a result. Chances are on your recent run you didn't actually hit a rhythm until near the end of the first Km or even the return leg. <br />
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Rhythm is really important, you want to get used to the feel of running so you can work on improving your technique. It helps with your breathing and being consistent with your foot strike - very important for generously proportioned fullas like ourselves. I've had nearly a year out with sore knees (old injury plus runners knee) due to having a really bad heel strike. Now I hit mid-foot and it's like night and day with my knees.<br />
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Hammies, calf, quads should see you right. <br />
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My approach is to set out a run where you know it is 2-3km. Initially concentrate on keeping up a steady pace throughout. For my first few runs I don't even bother timing it. You just want to get some Km under your belt. Once you can complete it without stopping etc start tracking your times - if you've got some landmarks noted you can check your time splits. Before you know it you'll be improving and once your body gets used to running (cardio and leg muscles) you'll only get faster.<br />
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Be conscious of your breathing pattern too - it helps avoid the stitch and concentrating on it helps with the rhythm side of things. Plus you get more aware of when you are totally shagged versus just breathing hard!! early on it's hard to tell the difference!!<br />
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Keep up the good work bro - I think I'll go for a solidarity run this week!![/QUOTE]<br />
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Thanks for the advice mate, I will put it to good use. Warming up and stretching is certainly something I really need to start focussing on nowadays both in the gym and on the grass. I was trying last night to concentrate on breathing in through the nostrils and out the mouth. It got really difficult after a while but I found if I could focus on and control the breathing the actual running did seem easier. As for biomechnaics and heel strike I really need some critiquing there. I runb like a fridge/freezer unit. The head of PE at Te Aroha College is a legendary track coach. Might make him my first port of call. Cheers mate. -
[quote name='MN5']5 foot 6 Red Beard ??????? were you bending down, I've met you and you're taller than that ! <br />
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But yeah good work on the run pal, best I can recall doing is 12 mnutes 50 for 3K when I toyed with the idea of joing the cops. Fuck I hate running.....[/QUOTE]<br />
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I'm definitely not 5'8....not according to my passport anyway. Maybe 5'7 1/2 -
no sweat, you are at a perfect position to work on your foot strike - better to tweak your style now than try and change it once you've been running for a while. The breathing you have described is exactly what I do. I purposely try and slow my breathing as well so I keep concentrating on it. <br />
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Running style is almost like a golf swing except you don't focus on the all the parts as much! foot strike, core stability, push off, head position, are you leaning forward or staying nice and upright etc... a lot more going on than you'd think! <br />
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Similar to weight training setting up good habits/form initially will pay dividends later on - particularly when you start to fatigue!<br />
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Keep us posted bro -
[SIZE=4][B]"GAS"<br />
[/B][/SIZE]Day:Wenerei <br />
Time:5pm<br />
Location: RBs Backyard<br />
Duration: 35 mins.<br />
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Loader Tyre Jumps (3 sets of 5)<br />
Strainer Post Walk Lunges (20 metres) supsetted with Chins X 5 (3 sets)<br />
100kg Farmers Walk 40 metres supsetted with Keg Clean and Presses 3 reps (3 sets)<br />
6 Tyre Flips then drag back to starting position (3 sets)<br />
<br />Took the time to warm up and down thoroughly today.
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RB, if you can drag your arses over by 6am, sure...!!!! We train in the morning!!<br />
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you going to be there on the 7th Jan? The Jalopy Dust Up - dirt track racing on that date - going to be over there taking photos, a fun day by all accounts.<br />
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Team Bartley aiming to have Sundays off this year, so maybe a road trip for us too, to laze on a different beach! -
[quote name='BartMan']RB, if you can drag your arses over by 6am, sure...!!!! We train in the morning!!<br />
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you going to be there on the 7th Jan? The Jalopy Dust Up - dirt track racing on that date - going to be over there taking photos, a fun day by all accounts.<br />
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Team Bartley aiming to have Sundays off this year, so maybe a road trip for us too, to laze on a different beach![/QUOTE]<br />
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Corneilous will be at the beach in his place fulltime later this month. We will be staying next door to him on Seaforth from the 5th to the 14th. I wont be getting up at 5am to train. No sireee. By all means come over! There are kettlebells downstairs in my mates house we are looking after! -
[U][B]Friday. 545pm. Tin<br />
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[/B][/U]Box Squat Warm Up: 4 sets X 5 reps <br />
Box squat Working sets: 6 sets of X 3 reps (Explosive)<br />
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Kettlebell: 4 minute superset: Swings, Snatch, Overhead Press, Overhead Squat, Floor Press, Push Press, Row, Rotational crunches. The 16kg KB rooted me more than the heavy squats. -
[U]Saturday 345pm <br />
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65 minutes Duration<br />
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[/U]I christened this workout:[U] [B]"Hells Teeth" [/B][/U]whcih consisted of three clear parts.<br />
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[B][COLOR=#006400]Part A. 20 minute Treadmill Interval Programme.<br />
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Part B. I moved approx 300kgs of Tyres, Kegs & Posts 50 metres (in a manner of different styles) then attempted to sprint 100m.[/COLOR] [/B]It took me about five mins to complete each per set. (I did this 3 times resting 2-3 mins between each effort).<br />
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[COLOR=#006400][B]Part C. 20 minute road/trail run. <br />
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[/B][/COLOR][COLOR=#000000]And despite it being late Saturday arvo, with the boxing booked and an incredible thirst on..... I dont feel like a beer. Think I will go to fluffybunnydown and buy a six pack of San Pelegrino 745mls (sparkling mineral water).<br />
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[B]Sunday:[/B] Day of Rest <br />
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Just picked up a labouring job mixing concrete until March so I'm pretty confident the excess KGS will really fly out the door.<br />
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Talked to an office worker who managed to drop 25 kegs last year while watching my sons cricket yesterday. He did it by cutting out fizzy, pies, bread, rice and spuds AND substituting them for Bright, Green fruit and vege, clean protiens and plenty of water. Incredibly he kept his regular intake of weekly alcohol constant. -
[quote name='BartMan']yup, not rocket science!!<br />
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Don't know if you have to worry about the colour of your veg though...!! Unless he was a marist man...[/QUOTE]<br />
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The brighter the better apparently. Which funnily enough rules out spuds and parsnips. -
[U]Monday:[/U] Bad day for RB!!! Three handles of home brew... two wines and a bowl of ice cream with chocolate cake. Doh. Enjoyed every second of it though so who give a shit!<br />
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[U]Tuesday[/U]: Normal transmission has resumed.<br />
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[B]10am to 2pm.[/B] Four solid hours operating spade, rake and rotary hoe in commerical glasshouse under hot, hot, Paeroa sun. & Drinking litres of water. Followed by refreshing dip in the mighty Karangahake Gorge!!!<br />
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[B]4pm.[/B] [B]40 minute[/B] run/jog,walk on the mean streets of TA and bush trails. -
[B][U]Wednesday<br />
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[/B]Cant believe how long a cup of oats for breakfast can keep you going!!! Also mowed down half a roast chicken for lunch (without skin).<br />
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[B]630pm Weights:<br />
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[/B]BB Hang Cleans: 6x3, 2x1<br />
BB Clean and Press 3x1<br />
Stand BB Press 4x5 s/s with Box Jumps 4x5<br />
Standing Hammer Curls 4x6 <br />
[B]Home. Then:<br />
[/B]Run 1000m to playground<br />
4x5 Chins and 4x6 Dips<br />
Run 1000m<br />
End!!! -
[B]Thursday GYM 645pm 40 minutes<br />
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[/B]Bear Crawl/Med Ball slams/30 rep Complex Warm Up<br />
Jump Squats 4/6 <br />
Sumo Hi Pull 4/6 S/s with Box Jumps 4/6<br />
Bench Press 4/10 and 1/20 with Seated Row 10/10/8/6/6/6<br />
Rope PDs 2/8<br />
End<br />
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Absolutely caned it tonight. Feel giddy, thirsty (and have been drinking water all day) and spent. Thought I was going to spew and/or collapse. Awesome effort.<br />
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Start concrete job tomorrow. May require day off training.
