2022 Advanced Racing Thread (Read 497 times)

1.  UCONN Mens basketball defeats Clemson in the sweet 16 on "the shot" by Tate George. https://www.youtube.com/watch?v=LCiW200g1TI

2. Santonio Holmes catch in the 2008 Superbowl. https://www.youtube.com/watch?v=3mWHZKYFD9A

3. Red Sox come back from 3-0 to beat the Yankees and go on to win the 2004 WS.

A question for the thread (Waltons included)

 

What are the 3 best sporting moments that will live in your head forever? (it can be running or any sport)

 

Mine are…

 

1. Tyson Fury beating Deontay Wilder in the re match in 2019. He’s my ultimate sporting hero.

 

2. England beating NZ in the cricket World Cup in 2019 with Ben Stokes being the hero. To anyone not interested in cricket….just watch the last moments on YouTube and you’ll get goose bumps!

3. Tiger Woods winning the 2019 Masters.

 Series 1:  5 sets of:

a) 8 pull-ups

b) 10 marching planks (hands on a ball while planking, march with each foot)

c) 10 eversion/inversion band exercises for my ankles.

 

Series 2:  4 sets of:

a) 6 overhead presses of dumbbells at a weight I can just barely manage.

b) 10 ball pikes (I assume the plank position with my hands on the floor and my feet on an exercise ball, and then pike my body to pull the ball in and out)

c) 10 Paloff presses using a cable machine (resisted rotation).

d) 5 single leg deadlifts with very small dumbbells in each hand - the focus here is on getting the glutes to fire.

This is a very interesting routine.

I'm shocked however and incredibly jealous of how many pull-ups you can do. SHOCKED!

Jmac - You perhaps just did too much too soon. You can do squats holding a kettlebell on your chest, even 10kg is enough if you're just starting to add weights. It's one of those things "you will progress on it when you progress on it".

I find that airplanes (single leg deadlifts) and split squats give me a LOT of bang for buck even with holding light weights by the sides with arms extended.

Regardless of routine, and just like running, it's better to be under-trained but healthy and consistent. 2x a week 25 to 30 minutes is already excellent.

Even this simple routine below can provide great benefits. You can tweak it to do more reps, or fewer reps but using ankle weights, etc.

Perform immediately after you have completed your run and complete each exercise in order. Try to achieve recommended reps or until you reach fatigue.

1. Straight Leg Raises (Right) 2x25 reps
2. Straight Leg Raises (Left) 2x25 reps
3. Sidelying Hip Abduction (Right) 2x25 reps
4. Sidelying Hip Abduction (Left) 2x25 reps
5. Single Leg Bridges (Right) 2x25 reps
6. Single Leg Bridges (Left) 2x25 reps
7. Single Leg Squats (Right) 2x25 reps
8. Single Leg Squats (Left) 2x25 reps
9. Single Leg Heel Raises (Right) 2x25 reps
10. Single Leg Heel Raises (Left) 2x25 reps
11. Front Plank Hold 2x60 sec
12. Side Plank Hold (Right) 2x60 sec
13. Side Plank Hold (Left) 2x60 sec

This is probably a question for everyone, but in general, how are you deciding among all the different squat like movements you can do? There are single leg box squats (I like those), lunges, slider lunges, Bulgarian split squat, split squats, etc. So many choices!

Do them all!  Not all at once, but rotate between them each session, and mix it up.

Flavio - in full disclosure, I use "pull-up" to refer to those done with a parallel grip (hands facing each other).  If I swap grips so that my hands are facing away from me, I hit a limit at 5 per set, and the last one is ugly with a bit of kipping.

Other note: I firmly believe that weight training becomes much more important as you get older, and is more important for women than men.    All of the upper body stuff that I do is not to benefit my running - it's for overall muscle preservation and bone density.  And a bit of ego - I like being a woman of my age who can do pull-ups and "real" push-ups and use the real dumbbells.

First you guys see doctors, next you watch sports ball. I watched about 10 minutes of a hockey game for "my favorite nhl team" last night because I didn't want to work in the garage, and my imaginary friends weren't online. It's almost comical when I hear parents say "oh we'll have the game/race on." I honestly think "wait, seriously? Like, it's THAT important to you?" I guess I'd never invite someone over and say "don't worry, Mad Max will be on. The good one. With Mel Gibson."

RP - Squats are a good example of what I'm talking about (and goes to what coach said): you can't just do no weight squats forever. It's way too easy. Single leg squats are much harder obviously, but that gets to my point.

JMac Your a dad. Use your daughter. It's how I gained lots of strength during 2019. Long runs, workouts and daily runs don't matter. "oh you just did an 18 miler dad? that's cool. I want you to throw me in the air, or swim in the deep end of the pool while I jump in." I assume you're not attempting to do 135 lb (~61kg) squats in the gym. I will say TRX was hard for me and it's just some bands. Water is about 8.34 lbs/ gallon. Curl some milk jugs.

expensive adjustable dumb bells Great for working out. Sucks for storing them. Because moving 50 pounds sucks.

Locally available Heavier.

TRX Pretty much what I have. I paid less, and thankfully it's much easier to store them. Every month they spend in storage makes them cheaper than a month at the gym. They've paid for themselves by now.

https://newyork.craigslist.org/stn/spo/d/staten-island-bowflex-sport/7461641934.html

I wanted one of these for a long time. Including when I rented a room. I probably could have made it work, and they're almost always available at this price.

You could also volunteer for yard work. I bet lifting wheelbarrows and sacks of sand/concrete or pavers would get you stronger.

EDIT: Kettlebells could be another option for you.

How often do you guys do strength work, and how many sets do you do? I'm wondering if I'm just not doing enough. One of the problems I also face is so much of my work at home is single leg isolated that it's a lot of work to get both legs in. Maybe I need free weights at home? It's a lot easier at a gym with free weights to do two legs at once. I just can't imagine doing the routine I have on both legs!

 

Don't use machines if you can avoid it.  They're good for bodybuilders trying to isolate muscles to make them huge.  They're not as good for athletes trying to make their bodies stronger in functional ways.

If you get a good mixture of functional exercises, you don't need to be doing it super often, like coach and RP said.  A couple of times a week is plenty.  Squats, deadlifts, calf raises, lunges, push ups / bench press, chin ups, shoulder press.  Split it in half and do upper body and lower body each 1x week if you like.

And planks. Always do planks.

And RP's suggestion of yard work honestly is pretty valid.  You wanna get functionally strong?  Go lug pavers or bags of heavy stuff around for an hour or two after you've done a 2 hour long run.

How're you doing after those latest injections?

hahahaha

Thread:  "Doctors suck.  I never see doctors.  Don't see doctors."

Also thread: "So how are you doing with your superfancy medical back injections?"

Thanks for asking   The injections themselves were easy peasy, just like the last time.  I'm less sore this time than I was last time - in fact I'm not sore at all at the injection sites.  My mid and upper back is a bit achy-  I'm not sure there's any significance to that fact.

I'm supposed to take the day off afterwards, so I stayed on the couch today.  It really didn't feel like I needed to, but if that's what I'm supposed to do, I'll do it.

"And RP's suggestion of yard work honestly is pretty valid.  You wanna get functionally strong?  Go lug pavers or bags of heavy stuff around for an hour or two after you've done a 2 hour long run."

Big nooooope from me. Yard work destroys my hamstrings and back. I hire a neighborhood kid now.

OK, I was probably being a bit tongue in cheek there.  But it is good for functional strength.  Just maybe not so much if you've already spent  2 hours running.