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March 12, 2006
Advice Sought
I'm soliciting advice from the wealth of running and training knowledge I know is out and about out there, more abundant and diverse that what I can compile alone. Anyone want to bite?
Here's the situation:
I talked at the end of 2005 about getting in gear to train for a marathon. I made several in vain attempts to build my base mileage to a good starting point. I couldn't do it. Between my work schedule, my grad school responsibilities, getting called out to work emergencies at all hours of day and night, and just trying to enjoy life a little bit, I made the decision that marathon training just isn't in the cards this spring. I did the next best thing, and decided that I would instead train well for a half marathon, and try to run some shorter races in there as well. This I thought I could handle, because I can sustain 50 miles/week or so, but not much more. Thus, my current goal race is a half marathon the first weekend in June, location to be announced.
Here's where I need help:
I've got a training plan, in terms of the running. But I need help with the rest of it, cross training, lifting, and core exercises. In the past, I've lived fairly regimented schedules with reference to these three things, making 3 times weekly trips to the weight room. And I can't anymore, not with my current schedule. As a result, I've let all of it go. Now, I want to rebuild these things. First, I want to road bike as cross training. Next, I want my lifting routine to be body weight exercises. Then, I want a core workout that doesn't require machines or balls or anything. Basically, aside from the road bike (and its trainer until the weather is good), I want to be able to do a routine without needing a weight room. A routine I can do at work when it's not busy and a routine I can do anywhere I may be adventuring on my days off. This is where all of you come in. What do I need to do, with the above stipulations, to enhance my running? I want a bare bones program that is helpful and worth my time. So, can anyone help me?
Thanks in advance, all!
Posted by Meghan at March 12, 2006 8:56 PM
Comments
This is so weird. I just read about this in the newspaper here.
http://fitdeck.com/fit/index.htm
A former navy seal made a deck of playing cards where each card has a workout you can do anywhere-anytime. It was meant to fit his and his colleagues lifestyle-a need for a gym in places that didn't exactly have all of the amenities.
Posted by: Audrey at March 12, 2006 9:52 PM
If you can do 50 miles a week, you ought to be able to run a marathon. Just put in as much work as possible on your days off. Also focus on quality stuff rather than just pure mileage. That allows for more benefits out of limited time.
As for the half-marathon with cross training plan. I can't really help you there. I don't do any of that stuff. I don't have time and if I am going to work out I'd rather just run.
Posted by: Dallen at March 13, 2006 5:54 AM
Much too much to write...so little room.
Here's some advice for lifting/core stuff without a gym.
2 alterating days:
1. Biceps/back/abs
2. Chest/triceps/abs
1. Biceps/back Can you buy some lightweight dumbells? Hard to do bodyweight biceps/back stuff. If you can get 3-5lb'ers do curls(biceps) then seated rows (back). You can pack these in most bags or have them under your desk at work.
2. Chest/triceps. Pushups/dips. Do the dips off a chair or the side of a bed. Dips freakin' rock. They are THE best upperbody exercise.
Abs. Millions of things. Crunches/obliques/devil crunches (Devil crunch named after my Army unit. Put your hands on the back of your head like a crunch. Lift your legs up straight in front of you about 6 inches elevated. Bring your knees up at the same time you do a crunch Elbows touch knees. Straighten. Repeat. Try just 15. Ouch)/leg raises/flutterkicks (raise legs 6 inches off the ground, hands on your butt and alternating moving them up and down like you are walking)..millions more ab stuff
- Cross training...wind trainer for a bike/swimming/cross-overs in a pool.
If you want more ideas/plans, email me, I'd be happy to help.
PS. I feel qualified to help since I did complete my Army Master Fitness certification when I was in.
Posted by: Duncan at March 13, 2006 8:56 AM
Check this website about core.
http://ronjones.org/Coach&Train/ExercisePhotos/Core/index.htm
Posted by: ML at March 13, 2006 3:01 PM
>3fed3b8d9cb9 Great work http:/0zu.tw/ short url
Posted by: short url at December 20, 2006 4:08 AM