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Fitness Weekly Discussion
What have you been doing lately for your own fitness? Try out any new programs or exercises? Have any questions for others about your training? Want to vent about poor behavior in the gym? Started a new diet or have a new recipe you want to share? Anything else health and wellness related?
I smashed my 10K! The course was a little over 10km and I finished in a few seconds over an hour; according to my watch my 10K time was 58:34! It was very hard though, there was a killer hill at 7-8km that I had to walk part of and seriously wondered if I was going to throw up or have to tap out of the whole race.
Unfortunately, only a few hours after the race, I started coming down with the flu and am still, 5 days later, too ill to exercise so I’ve had a forced rest week. Really hoping to be back to it for a fresh start on Monday
Edit: in brighter news I’m the lightest I’ve been since the birth of my oldest in 2017! I assume the last kg has come off mostly from being unable to eat with the sore throat I’ve had but still, nice boost to start the day!
Congrats on the 10k! Did you get to use your new shiny watch with it?
I did!! What a difference it made. The PacePro strategy was really helpful to see when I could afford to slow down and when to speed up. I’ve only done a couple of runs with it because of getting sick, I’m excited to get out and do more runs with it!
Congratulations on killin it!! That's awesome timing for your 10k. So sorry you've gotten sick. I'm getting over something as well. 'Tis the season lol.
Thank you!!
‘Tis not the season for me! It’s spring here in aus, I’ve been sweating in bed through 36*C days (which, by the way, is ridiculous for this time of year. Thanks climate change). I thought I was done with seasonal sickness for the year! Hope your recovery is quick :)
Awesome job on the 10k, although rest weeks suck it sounds like it was needed.
Thank you! The nice thing about forced rest weeks is that my motivation goes sky high. Makes it a little easier to get back into it :)
Congratulations! Glad to hear it went well! Feeling any better?
I am, thank you! Went for a nice slow run yesterday to get back into it :)
You achieved your goal and then you kept running--you're officially a runner and not just someone who is running!
Seeing fast progress over the last month or so with this one simple trick: log your sessions! Recording my sets/reps accurately has given me the objective framework that allows me to progressively overload in a structured way. Before I used an app to just roughly log the session sets and rest periods, not reps. Using a notebook and including reps has made all the difference.
Yes! Glad to hear. Accurate logging is critical to managing a lifting program. I would consider adding RPE to your log for each set. I'd also encourage some type of readiness rating. Eventually you'll build up fatigue want it's better to see the pattern starting and take action than to burn out.
I think I'll add RPE (1-10) for each set to my log. It seems pretty straightforward. Any additional thoughts on RPE and readiness tracking? Thanks for the tips!
RPE is the most important. It takes some practice to use it consistently but it will pay dividends when it comes to tracking your progress.
I like readiness tracking but it is a very basic concept and the main value I find is actually assessing it each day. As your programming progresses you will incur more stress, that stress will have effects physically and mentally. When your fatigue gets too high it is likely time to deload/pivot your program. The way I track it:
This is very helpful, thanks much!
Fitnotes on Android is perfect. Been using for 6+ years.
I've been running for years. I have a 24hr race next month, and the furthest I've ever gone is around 100k - once in a 100miler DNF and another in a 100k race. My training has been suboptimal as far as long runs go versus standard ultra plans, but what can you say? Did a 38miler last Saturday, ran a few times this week with no issues, and am looking at another 30-32 range run this weekend with a little test of run/walk.
Racing is not really my favorite thing but I try to get out there a couple times a year, if I can...
Hi fitness friends of tildes! I've been sick since last Wednesday, but I feel a lot better today. Its been a bit of a persistent cough so I haven't been able to run or anything. I've gone on a couple walks to help get back out since I spent the first few days bed ridden lol. I did some light weight lifting the other day at home, and I'm planning to do a run this afternoon/evening to see if I'll be able to run my 5k this Saturday. I'm hoping for the best but we'll see :c
I hope you’re recovered in time for your 5k! If you’re not feeling 100% on the day you can always go and run/walk, or run much slower. But no point pushing it if you’re really too sick, there are always other races. Good luck!
I am wishing you the best, it's that sickness time of year. Hope you feel better soon, and have lots of fluids.
Thank you so much!!
Did my first deadlift at the gym today. I only started lifting weights at my work gym a few months back and felt like I’d worked my way up to a deadlift.
I’d done some reading about ideal form so I didn’t hurt my back, but had no idea what my starting weight should even be. I put 10kg of plates on (as I said, literally no idea what to start at) and gave it a go, and was much easier than I thought. Ended up at 60kg for my first session which felt like a decent start. I don’t think I’ll raise the weight for a while until I’m sure I’m not hurting my back and I’ve got the form down.
A few months ago, I wouldn’t have ever understood how someone could enjoy weight lifting, but I think I get the appeal now.
Depending on the plates (bumper or not) 60 kg is perfect because two 20s puts the bar at the correct height. With non bumper plates the radius is smaller, so the bar starting position is a bit too low.
Do NOT ego deadlift though. Take it slow. Barely being able to walk for days from a minor tweak is zero fun.
Check out Alan Thrall on YT, he has a few how to deadlift videos that are good.
Oh, totally. I’ve got no desire to show off to anyone about what I can lift. I’m more interested about not screwing up my back/shoulders.
Ran my first marathon a week ago. Finished in 4:27. I've only been running consistently since April so I feel pretty good about it. Before that, I would only run a mile or two a few times a year. I didn't hit a wall or anything during the marathon; I must have done a good job of staying fueled and keeping my body full of glycogen. I guess the rest of my life starts now...time to decide if I want to pump things up and start training for ultras. Definitely going to try to win next year's version of a 5k race that I ran this year. I guess I can try to do both.
Amazing, well done!! That’s a great time. Really impressive that you managed to do that when you only started 5 months ago.
I’ll be interested to come across you in these weekly threads and see if you decide on the ultra!
Thank you! I really have already decided that I want to continue lol I just have to stick to it with less extrinsic motivation! I'll definitely continue to provide updates...when I see this weekly post...because I'm signed up for a few races in the next month or so and I'm planning on trying to do well in two of them. I'm doing a half marathon on Saturday with some running friends but I haven't decided if I want to do a chill fun run or actually try to go as fast as the Garmin Race Predictor says I can. I also have a 5k that has a cash prize and I suspect there may not be any fast runners competing...and there's a spooky 7k trail race on the Friday night before Halloween so that sounds fun and mysterious enough to motivate me to actually race.
I struggle with doing anything fitness-y because I constantly feel short of time (we'll not discuss how much time I waste online), so I finally made myself buy a treadmill to minimize the barrier between sitting at the desk and getting underway.
And so far it's working, because I can read at the same time, which calms down the frantic part of my mind that wants to be doing as many things at once as possible. I've managed to do anywhere between half a mile and two miles a day for the last couple weeks, and also got through a reread of The Mote in God's Eye, ripped through Floating Dragon, and finished up Thinking in Pictures, which had been half-done on my Kindle for months.
A little bit of a learning curve, though-- barefoot is not an option, according to my sandpapered soles. I'm slowly ramping up how fast I run it, currently a pretty steady 3.4 mph. I think I may have to look into how to correct my posture, though, because I've had some pretty painful upper back spasms I assume are related to, well... moving more than the minimum.