Gym/Exercise Thread

[obhave]

Probably should not have done an intense run, then killer ab workout, and swimming all in one day (yesterday). I can't move today...

But I was happy with my 20 min 5K! I'm trying to find some late season 5K in the next month or so. Anyone have suggestions for the Pittsburgh or Cleveland area?

Steelers 5k is on Sunday. All flatland. First half is along the river, second half will run you into the parking lots, past Ribfest, with the last 100-150 yards taking you into Heinz Field and into the stadium where you finish the race on the warning track. You can even tell friends and family that you were on the jumbotron, since they have a camera pointed at the finish line. Still debating whether to do it this wknd. Going out Saturday night, so Sunday AM might be a bad time. Probably 70/30 that I am.

I won't be in Pittsburgh this weekend sadly. I ended up signing up for a 5k in Westmoreland in a few weeks and the Heart Walk in Pittsburgh in November.

[yubb]

Do a turkey trot. There are tons of those.

I don't know that I'll ever see 20 min. 5K times. I was happy when I got under 24 min. for the first time. And now that I think of it, the only time.

[Kraftster]

After about seven years of sedentariness, I've been trying to run regularly and am to the point now where I'm not concentrating on not puking and/or dying, so I wanted to get some breathing tips. Seems that depending on the source you can find totally contradictory advice: mouth breathing vs. nose breathing, short breaths vs. deep breaths, etc. What seems natural for me is longer breaths in through both nose and mouth and out through mouth. Looking for any tips/suggestions/reading recommendations, etc.

[shafnutz05]

Hey Kraftster,

I'll be honest, once I really get heavy into the cardio aspect of it, I am just full-blown mouth breathing. It's not that I am totally out of breath, but it's just far easier for me to breath in through my mouth because it maximizes air flow. I find when I breathe in through my nose, I am not getting nearly enough oxygen and I actually gasp for air after trying that for a few seconds.

I'm down to like a ~27 minute 5k, which is way lower than I've been in a while, but yeah, I just mouth-breathe all day.

[Kraftster]

Okay, interesting. Curious to see what others have to say.

I'm up to running a little over 2 miles now (I base it on time and do 20 minutes). When I started probably about six weeks ago I could really only do a half mile run followed by walking followed by another half mile run, so there's been a lot of progress. The loop I live on is exactly .5 miles so I am able to track my time pretty well. I would say I am typically running my first mile about 9:00-9:30 and my second mile anywhere from 8:25-9:10. It is always odd to me when I see that I am running faster on my second mile. Any suggestions on how to "get in the groove" faster, or is that just inevitable? I'd say it takes me 0.5-.75 mi to really get going.

[Troy Loney]

Definitely exhale through the mouth, the inhale is probably a combo of nose and mouth, mostly nasal.

For breathing tips, you should start with inhale - two steps, exhale - two steps. As you get stronger, you will be breathing quicker and thus moving faster.

[Kraftster]

Definitely exhale through the mouth, the inhale is probably a combo of nose and mouth, mostly nasal.

For breathing tips, you should start with inhale - two steps, exhale - two steps. As you get stronger, you will be breathing quicker and thus moving faster.

For the steps to get into a good breathing rhythm, would that mean begin inhale as you leave a step, then one step - two steps, begin exhale as you leave the second step? So I want to be breathing faster?

[shafnutz05]

My 2nd mile is usually my fastest as well.

[Troy Loney]

The breath pattern for a race is an inhale or exhale per step. A casual run is two steps per inhale and two per exhale. You can inhale-step then exhale 2-steps as the inbetween stage.

I hope i'm explaining myself correctly.

[Kraftster]

You may be, but I'm still confused, haha.

I guess I also am surprised that there could be such a general standard too. I read different things on short strides vs. longer strides too. The shorter the stride, the quicker the breathing would be. So, is it the case that shorter/faster breaths provide your body with more oxygen than longer/slower/deeper breaths?

Sometimes I unknowingly get into a really good rhythm but by the time I realize that I am not thinking and in a good rhythm, I screw up the rhythm. I know that when I do hit those periods of rhythm I feel a lot better, so I am really interested in trying to capture that rhythm the whole time.

Edit: I guess this explains it: a 2:2 rhythm would mean you take two steps (one with your right foot and one with the left) while breathing in and two steps (again, one with your right foot and one with your left) while breathing out.

[PensFanInDC]

I've been taught in through the nose out through the mouth is the best way, but I find mouth breathing to work best for me. I think it's one of those 'whatever works best for you' things.

[yubb]

I'm a mouth breather as well. I have a deviated septum, so it's somewhat difficult to get enough air through my crooked, although large, nose.

I think I generally take one inhale per two strides, and one exhale per two strides. So inhale through two strides, then exhale through two strides. I kinda just listen to what my body tells me. I usually end my runs by picking up the pace for the last 1/2 mile to a mile, so my breathing speeds up at the end.

I usually get in the groove after the second mile. The first mile is awful and I always want to quit.

My biggest issue is the amount of mucus/saliva I build up. I spit all the time in sports. Running, not so much, since I don't take water with me and don't want to spit out all my fluids.

[Troy Loney]

I'm a mouth breather as well. I have a deviated septum, so it's somewhat difficult to get enough air through my crooked, although large, nose.

I think I generally take one inhale per two strides, and one exhale per two strides. So inhale through two strides, then exhale through two strides. I kinda just listen to what my body tells me. I usually end my runs by picking up the pace for the last 1/2 mile to a mile, so my breathing speeds up at the end.

I usually get in the groove after the second mile. The first mile is awful and I always want to quit.

My biggest issue is the amount of mucus/saliva I build up. I spit all the time in sports. Running, not so much, since I don't take water with me and don't want to spit out all my fluids.

My issue was always needing to blow snot rockets while running..

[PensFanInDC]

I tried the 2 stride method this evening. Exhaling was good but I wanted to inhale more than 2 strides worth. I focused and got to 3/3. I didn't notice a marked difference but I'm going to stick with that for a week or so and see what happens.

[Idoit40fans]

I need to get back into running...though there is a pool facility right across the street from me, so maybe i'll just pick up swimming again.

[steelhammer]

I've been using battling ropes recently as part of my conditioning. Wow, I am only using the smaller diameter ropes but these are way difficult. Really good addition to a met-con as you can go back and forth between the ropes and some leg work (dead lifts, power cleans, jumps, etc.). I also love watching the sinusoidal waves you generate. Going to acquire my own rope soon I think.

[Troy Loney]

I've been using battling ropes recently as part of my conditioning. Wow, I am only using the smaller diameter ropes but these are way difficult. Really good addition to a met-con as you can go back and forth between the ropes and some leg work (dead lifts, power cleans, jumps, etc.). I also love watching the sinusoidal waves you generate. Going to acquire my own rope soon I think.

What gym do you go to?

[steelhammer]

I've been using battling ropes recently as part of my conditioning. Wow, I am only using the smaller diameter ropes but these are way difficult. Really good addition to a met-con as you can go back and forth between the ropes and some leg work (dead lifts, power cleans, jumps, etc.). I also love watching the sinusoidal waves you generate. Going to acquire my own rope soon I think.

What gym do you go to?

PM'd.

[yubb]

I've been using battling ropes recently as part of my conditioning. Wow, I am only using the smaller diameter ropes but these are way difficult. Really good addition to a met-con as you can go back and forth between the ropes and some leg work (dead lifts, power cleans, jumps, etc.). I also love watching the sinusoidal waves you generate. Going to acquire my own rope soon I think.

I got a tire for the house and one for work. It's about five feet tall. Pretty nice work out tool. They were free. How much are the ropes? My gym doesn't have anything like that.

What does "met-con" mean?

[steelhammer]

I've been using battling ropes recently as part of my conditioning. Wow, I am only using the smaller diameter ropes but these are way difficult. Really good addition to a met-con as you can go back and forth between the ropes and some leg work (dead lifts, power cleans, jumps, etc.). I also love watching the sinusoidal waves you generate. Going to acquire my own rope soon I think.

I got a tire for the house and one for work. It's about five feet tall. Pretty nice work out tool. They were free. How much are the ropes? My gym doesn't have anything like that.

What does "met-con" mean?

Metabolic conditioning. Pretty much the same thing as a 'complex' or maybe even a circuit, just stringing together exercises as a short but extremely intense cardio session. Crossfit stole turned the idea into a multi-million dollar cult business.

Ropes are expensive. $150+ for a good 50' rope 2" in diameter. Probably best to try to find a used one. There are homemade ideas on these as well (hoses filled with water or sand, etc.). I might go with that. There are SO MANY possibilities with the ropes though and they add more benefit than just strength/cardio. Good for rehab and prehab as well.

[Troy Loney]

Steelhammer,

Have you ever done this?

http://www.dannychew.com/dd.html" onclick="window.open(this.href);return false;

[steelhammer]

Steelhammer,

Have you ever done this?

http://www.dannychew.com/dd.html" onclick="window.open(this.href);return false;

Not yet. I trained for it one year, but that was when I was travelling a lot for work and ultimately never got in good enough shape (weather was also miserable the day of the race so I was probably better off). I'm in good enough shape to do it now, but I always visit my mom in AZ over Thanksgiving since I get 2 days off from work (extra day is through insurance) and the race happens over that weekend. Someday I will. Those hills are very difficult. They make Negley hill look like a joke (seriously).

[Troy Loney]

I'm definitely not in shape to do the entire thing...but I wonder if you can just go and do whatever your capable of doing.

[yubb]

I've been using battling ropes recently as part of my conditioning. Wow, I am only using the smaller diameter ropes but these are way difficult. Really good addition to a met-con as you can go back and forth between the ropes and some leg work (dead lifts, power cleans, jumps, etc.). I also love watching the sinusoidal waves you generate. Going to acquire my own rope soon I think.

I got a tire for the house and one for work. It's about five feet tall. Pretty nice work out tool. They were free. How much are the ropes? My gym doesn't have anything like that.

What does "met-con" mean?

Metabolic conditioning. Pretty much the same thing as a 'complex' or maybe even a circuit, just stringing together exercises as a short but extremely intense cardio session. Crossfit stole turned the idea into a multi-million dollar cult business.

Ropes are expensive. $150+ for a good 50' rope 2" in diameter. Probably best to try to find a used one. There are homemade ideas on these as well (hoses filled with water or sand, etc.). I might go with that. There are SO MANY possibilities with the ropes though and they add more benefit than just strength/cardio. Good for rehab and prehab as well.

That's pretty much what we do at work, met-con/crossfit. We'll run with a weightd sled, do box jumps, burpees, get ups, tire flips, frog jumps, etc. Totally different type of workout than my usual weight training. I like having both. I'd love to add those ropes though.

[steelhammer]

I've been using battling ropes recently as part of my conditioning. Wow, I am only using the smaller diameter ropes but these are way difficult. Really good addition to a met-con as you can go back and forth between the ropes and some leg work (dead lifts, power cleans, jumps, etc.). I also love watching the sinusoidal waves you generate. Going to acquire my own rope soon I think.

I got a tire for the house and one for work. It's about five feet tall. Pretty nice work out tool. They were free. How much are the ropes? My gym doesn't have anything like that.

What does "met-con" mean?

Metabolic conditioning. Pretty much the same thing as a 'complex' or maybe even a circuit, just stringing together exercises as a short but extremely intense cardio session. Crossfit stole turned the idea into a multi-million dollar cult business.

Ropes are expensive. $150+ for a good 50' rope 2" in diameter. Probably best to try to find a used one. There are homemade ideas on these as well (hoses filled with water or sand, etc.). I might go with that. There are SO MANY possibilities with the ropes though and they add more benefit than just strength/cardio. Good for rehab and prehab as well.

That's pretty much what we do at work, met-con/crossfit. We'll run with a weightd sled, do box jumps, burpees, get ups, tire flips, frog jumps, etc. Totally different type of workout than my usual weight training. I like having both. I'd love to add those ropes though.

Sounds like a cool place to work

The ropes go good with just about everything. I can use them on pretty much any day that I train without worrying about over-training.