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6 days until a 5k race
Poast new message in this thread
Date: June 3rd, 2013 2:08 PM Author: Cracking plaza Racing some co workers in a 5k this wknd. Haven't trained whatsoever. Overweight. I can usu do a 10 minute mile. It's a struggle to run more than 1.5 miles though. What, if anything, can I do to ensure that I finish this 5k under 28 minutes?? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23323199) |
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Date: June 3rd, 2013 2:12 PM Author: carnelian up-to-no-good range boiling water jog 1.5 miles twice today. take as long a break as necessary in between.
tuesday: run sprint intervals. run for 2 minutes, then walk for one.
wednesday: same as monday
thursday: intervals again. try to go faster and do more intervals than tuesday.
friday: walk for 30 minutes. |
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Date: June 3rd, 2013 2:16 PM Author: Cracking plaza This sounds reasonable
What's the thinking behind the plan? |
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Date: June 3rd, 2013 2:20 PM Author: carnelian up-to-no-good range boiling water increase endurance and increase speed as fast as possible without wearing you out. even then, if you're overweight and totally untrained, you may be in massive pain tuesday morning. take some advil and do your sprints anyway. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23323272) |
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Date: June 3rd, 2013 2:12 PM Author: Rose Organic Girlfriend cocaine at the start line, re-up at the 2 mi mark (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23323229) |
Date: June 3rd, 2013 2:10 PM Author: Vibrant abode Ride a bike. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23323210) |
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Date: June 3rd, 2013 2:12 PM Author: Stirring party of the first part market Carbo load the night before. 3.1 miles a terribly long distance. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23323225) |
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Date: June 3rd, 2013 2:15 PM Author: Cracking plaza Any substances I can take to increase my endurance??? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23323248) |
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Date: June 3rd, 2013 2:16 PM Author: Rose Organic Girlfriend amphetamines, cocaine (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23323254) |
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Date: June 3rd, 2013 2:22 PM Author: Cracking plaza I was thinking powerade gels or massive amts of chia seeds (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23323279) |
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Date: June 3rd, 2013 2:21 PM Author: Stirring party of the first part market epo (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23323278) |
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Date: June 3rd, 2013 8:28 PM Author: mauve fortuitous meteor Cop dat fettucini alfredo (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23325097) |
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Date: June 3rd, 2013 2:23 PM Author: Poppy puppy national If you can't go sub-16, I wouldn't even bother.
Seriously though, take some DMAA (old Jack8d formula) about 30 minutes prior and you will make it through the run and feel like a champ. Did this before a 1/2 marathon on very minimal training and it felt like I was floating on air for the first 10 miles.
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Date: June 3rd, 2013 2:45 PM Author: Claret trailer park dude, if you have any pride, you can get through a 5k in under 27 minutes on adrenaline no matter how out of shape you are (provided you aren't more than 75 lbs overweight).
I run an 8 minute mile when I am going on jogs by myself, but run a 7:15 for first 5 miles whenever I run a race. |
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Date: June 3rd, 2013 6:46 PM Author: awkward henna friendly grandma This dude can barely even run a 10 minute mile. How in the fuck could he do it in 27 min. A lot of 5Ks are in areas with hills and shit too. Just lol. You can't just run 3.1 miles on adrenaline if you are out of shape. You can do maybe a mile but then you will wear down. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324635) |
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Date: June 3rd, 2013 3:02 PM Author: Chest-beating travel guidebook I'd do one 5 mile run one day and one day of 800m repeats at full sprint then jog for 400m for at least 5 sets. Stretch before and after both runs you don't want to hurt yourself. Rest At least a day before race. Can't speak to supplements as i never use them unless its a marathon but for a 5k I'd imagine a really strong cup of coffee and carbs before race is enough. For the actual race, come out conservatively for the first 2 miles and go balls to the wall last mile transitioning to a dead sprint with a quarter mile left. If your target is 28 this would be something like 9:45 miles then an 830 mile but you can adjust that to your style. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23323494) |
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Date: June 3rd, 2013 6:14 PM Author: Cracking plaza Should I do a trial run of the jog 2 miles, sprint 1 mile strategy tonight? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324445) |
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Date: June 3rd, 2013 6:22 PM Author: Grizzly parlor haunted graveyard There is nothing you can do that will have a physiological impact between now and this weekend. Takes 10-14 days to have any effect. Prob worth it to take a couple runs between now and then just so your body know how it feels, but don't kill yourself as it's seriously not worth it and will only lead to injury. Go easy Thursday, off Friday, forget about carbo loading... the distance isn't long enough and you'll do it wrong anyway. Just try to have fun. Honestly your best time investment is probably a kick ass running mix for your ipod. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324496) |
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Date: June 3rd, 2013 6:23 PM Author: Cracking plaza So I shouldn't be maxing out on chia seeds? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324505) |
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Date: June 3rd, 2013 6:36 PM Author: Grizzly parlor haunted graveyard Do what you feel bro. I don't think you're going to be able to Rocky Balboa yourself into shape in 5 days though. Not kidding about the ipod mix btw, you can push through on adrenaline for a while. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324568) |
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Date: June 3rd, 2013 6:24 PM Author: aromatic black theater telephone no way this is true. if you train for the next 3 days, you will surely be a little stronger come this weekend.
i would advise complete rest the entire day before and just a light run 2 days before.
edit: i would run 5 miles today slow and 3 miles on Wed fast and that's it. |
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Date: June 3rd, 2013 6:32 PM Author: Grizzly parlor haunted graveyard It's what I've been told by people who take this shit seriously, although I don't have a link for you. Anyway, I'd be fine with your training plan.
Edit: and these people telling him to get out there and do half mile sprint repeats and shit are retarded. He need to start doing that two months ago, or a least a couple weeks ago to have any impact. He'll just hurt himself. |
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Date: June 3rd, 2013 6:35 PM Author: Rose Organic Girlfriend cr. sprints will only get him injured. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324566) |
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Date: June 3rd, 2013 6:37 PM Author: Grizzly parlor haunted graveyard I'm a huge fan as part of a proper training program, but this flabby desk jockey is just going to put himself in the trainer's room if he gets nuts all of a sudden. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324576) |
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Date: June 3rd, 2013 7:49 PM Author: Poppy puppy national Agree. Any positive physiological adaptations wouldn't be seen until about 10-14 days down the line. I think a 2-3 mile run every other day should do him fine to get him acclimated to what jogging entails. Oh, and he should cop dat DMAA. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324937) |
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Date: June 3rd, 2013 6:36 PM Author: lilac candlestick maker LOL @ telling a fat dude who's never run before to do sprints on his 2nd day. Never change xo. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324571) |
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Date: June 3rd, 2013 6:39 PM Author: Grizzly parlor haunted graveyard cr
"HEY TUBBY WHY DON'T YOU JUST DO A DOZEN 1600M REPEATS UP AND DOWN THIS HERE HILL M'KAY?" lol |
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Date: June 3rd, 2013 6:44 PM Author: lilac candlestick maker have u consider faartlek training u revolting corpulent fuck (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324613) |
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Date: June 3rd, 2013 6:48 PM Author: Grizzly parlor haunted graveyard HEY TONS OF FUN WE NEED A 6TH FOR OUR RAGNAR RELAY TEAM CAN YOU BE READY BY NEXT TUESDAY? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324641) |
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Date: June 3rd, 2013 6:53 PM Author: carnelian up-to-no-good range boiling water Note I told him to run 2 minutes then walk one. I didn't give him a distance. this will easily improve his speed more than just jogging at his 10 minute pace. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324666) |
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Date: June 3rd, 2013 6:43 PM Author: awkward henna friendly grandma "I can usu do a 10 minute mile. It's a struggle to run more than 1.5 miles though. What can I do to ensure that I finish this 5k under 28 minutes??"
UHHH bro if you can barely do a mile in 10 minutes and question whether you can even run over 1.5 miles you will be lucky to finish the 5k in less than like 38-40 min. There is no way you are suddenly going to remedy that in 6 days. |
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Date: June 3rd, 2013 7:07 PM Author: titillating depressive nursing home 16:13 5K bro here. Some of the advice in this thread is awful. 1) Lol @ doing any kind of a sprint workout in preparation for a 5K; 2) absolutely false that you can't make any physiological improvement between now and then.
The cr is something like this:
--30-minute run today, relaxed pace
--35-minute run tomorrow, moderate pace
--rest Wednesday
--45-minute run Thursday, moderate pace
--rest Friday
Light run Saturday (10 min, relaxed pace)
HTH |
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Date: June 3rd, 2013 9:26 PM Author: Chest-beating travel guidebook You twinks knocking sprints have got to STFU. Obviously your 800 pace isn't your 100m pace. If you can't handle five 800s then you're a fucking joke. Stop acting like I told him to climb Everest just so you can post your time like a little faggot. Now go eat some food twink. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23325478) |
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Date: June 3rd, 2013 7:42 PM Author: Zippy spruce french chef Make sure you line up near the front of the race so you don't get stuck in the back behind the slow people. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324901) |
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Date: June 3rd, 2013 7:50 PM Author: lilac candlestick maker nah ding bro, are friend needs to draft behind ppl for the first few km (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23324947) |
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Date: June 3rd, 2013 9:52 PM Author: Cracking plaza (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23325674) |
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Date: June 3rd, 2013 10:26 PM Author: Cracking plaza UPDATE -- ran for 19 minutes only, all I could do. Had to stop a few times and walk.
Ran 1.55 miles
What should my training be until Saturday? Need to run the 5k at 27:xx |
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Date: June 3rd, 2013 10:31 PM Author: floppy dopamine round eye Aw, you just ruined a decent flame. Pushed it too far. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23326014) |
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Date: June 3rd, 2013 10:33 PM Author: Cracking plaza the fact that im not a fast runner and i have an endurance problem? no flame
i know running a 27:xx is prob very unrealistic. but surely theres a way to make sure i get in under 30 minutes.. |
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Date: June 3rd, 2013 10:36 PM Author: Rose Organic Girlfriend "i know running a 27:xx is prob very unrealistic. but surely theres a way to make sure i get in under 30 minutes.."
phrases like these are such obvious flame |
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Date: June 3rd, 2013 10:37 PM Author: cerebral sanctuary sandwich my advice is to find an honest running pace:
e.g., 8:30/mi and run it 3 days before race
rest
day of race: run at that pace (from muscle memory/cardiovascular fitness) for the first mile and no faster
then proceed to run the second mile at 8:15min/mi
and then the last 1.13 at 8:05min/mile
p.s., buy a running nike watch with huge digits
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Date: June 4th, 2013 7:31 PM Author: Cracking plaza UPDATE. -- ran today. 19 minutes, 1.7 miles
Can I break 30 minutes on Saturday???? |
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Date: June 4th, 2013 7:37 PM Author: Stirring party of the first part market Yes don't forget to carbo load. I would simulate a water station on your next run. It's very important that you execute the water station without losing much time. Have a buddy hand you a cup of water while you are running by in the middle of your workout. Drink some water, throw your cup on the ground, and continue. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330779) |
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Date: June 4th, 2013 7:38 PM Author: Cracking plaza Carb load for a 5k? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330782) |
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Date: June 4th, 2013 7:40 PM Author: Stirring party of the first part market You don't have to, but I wouldn't recommend running a long distance without some food in your belly the night before. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330791) |
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Date: June 4th, 2013 7:42 PM Author: Cracking plaza I ran 1.55 miles in 19 minutes yesterday I ran 1.7 miles in 19 minutes today
What to do (eat, drink, workout) from now until Saturday to ensure a <30 min 5k? |
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Date: June 4th, 2013 7:45 PM Author: Stirring party of the first part market Drink gatorade after workout, drink water or tea all other times. coffee might give you the runs but an energy drink on race day would not be a bad idea. eat good food all this week. no fucking fast food. buy some fast racing shoes. they will give you a psychological boost on race day.
dont run on friday. your TTT body is being pushed to the max as it is. if you want to improve aerobic fitness on friday, spend an hour on the elliptical. |
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Date: June 4th, 2013 7:47 PM Author: Cracking plaza I'm craving chick fil a (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330845) |
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Date: June 4th, 2013 7:48 PM Author: Stirring party of the first part market Eat the chicken but skip everything else. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330856) |
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Date: June 4th, 2013 7:50 PM Author: Cracking plaza Fried chicken nuggets are ok? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330868) |
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Date: June 4th, 2013 7:51 PM Author: Stirring party of the first part market Not the best choice. Do what you want. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330874) |
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Date: June 4th, 2013 7:42 PM Author: awkward henna friendly grandma I predict you will run it in 39 minutes. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330806) |
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Date: June 4th, 2013 7:44 PM Author: Cracking plaza Wtf (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330828) |
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Date: June 4th, 2013 7:44 PM Author: Claret trailer park dude, come on. At least run 30 minutes tomorrow? Stop being a puss. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330821) |
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Date: June 4th, 2013 7:44 PM Author: Cracking plaza When's my rest day? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23330826) |
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Date: June 5th, 2013 8:55 AM Author: Cracking plaza (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23333301) |
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Date: June 5th, 2013 8:59 AM Author: Stirring party of the first part market Real talk: if you can't run 2 miles in 20 minutes by this thursday while feeling like you can pick up the pace for another mile, it's not gonna happen, fatass. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23333308) |
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Date: June 5th, 2013 7:47 PM Author: Zippy spruce french chef HIJACK - Predict my 5K time on Saturday: Monday: 10 miles @ 7:04 (medium) Tuesday: 10 miles @ 7:25 (easy) Wednesday: 8 miles total. (1 very easy, 1 fast) X 4. fast mile times were 6:04, 6:10, 6:04, 6:31. Last is uphill so it was actually the best result) Thursday: PLAN to do 10 easy Friday: PLAN to do 8 easy Saturday: 5K RACE
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Date: June 5th, 2013 7:48 PM Author: Poppy puppy national 18:45 (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23336329) |
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Date: June 5th, 2013 8:22 PM Author: Stirring party of the first part market not faster than 18:00 unless those 6 minute miles were chill as fuck, in control. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23336511) |
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Date: June 5th, 2013 8:30 PM Author: Grizzly parlor haunted graveyard Yeah, 18:15 sounds about right (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23336568) |
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Date: June 5th, 2013 8:25 PM Author: Racy Umber Yarmulke Feces 12:31 (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23336529) |
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Date: June 6th, 2013 7:11 PM Author: Cracking plaza UPDATE - my asthma has been really bothering me this week. Today was such a struggle. My chest started to clamp up 6-8 minutes into my run. I was only able to run for 19 minutes. I covered 1.8 miles.
I don't have an inhaler bc I've never had asthma problems while running. What can I do??? Take breathe right strips? This is extremely frustrating. |
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Date: June 6th, 2013 8:08 PM Author: Grizzly parlor haunted graveyard what is up with running exactly 19 minutes every day, tubs (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23342626) |
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Date: June 6th, 2013 10:36 PM Author: Cracking plaza Rude (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23343668) |
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Date: June 6th, 2013 10:38 PM Author: bearded big athletic conference just jog 3 miles. ITS NOT THAT FUCKING HARD. FUCK. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23343687) |
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Date: June 7th, 2013 12:23 AM Author: Cracking plaza Rude (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23344751) |
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Date: June 7th, 2013 6:22 PM Author: Cracking plaza UPDATE: got some asthma meds today. Went for A run afterwards to see how my performance would change, if any. Didn't want to go balls to the wall though cuz race is tomorrow am.
Ran .95 miles in 10 minutes. This is with eating some fig newtons and choc covered almonds today. Nothing else and little water.
Going to load up on chia seeds tonight and tomorrow am. Maybe a pasta dish too.
Confident that with race day adrenaline and some rest and nutrition, I can crack 29:xx tomorrow for the 5k |
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Date: June 7th, 2013 6:41 PM Author: Stirring party of the first part market If you're being truthful, it's not gonna happen, fatass. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23348650) |
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Date: June 7th, 2013 7:48 PM Author: Cracking plaza why not? my body is getting used to running and its just a matter of keeping it up for 3 miles. i just need to have a spring in my step. perhaps some red bull? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23349075) |
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Date: June 8th, 2013 9:36 AM Author: Grizzly parlor haunted graveyard Update? You in the hospital, tons of fun? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23351787) |
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Date: June 8th, 2013 11:03 AM Author: Grizzly parlor haunted graveyard FUCKING UPDATE US YOU DISGUSTING FATBODY (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23352003) |
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Date: June 8th, 2013 5:12 PM Author: Cracking plaza Hey dudes been out celebrating. Course was a bit hilly but it def helped being able to just concentrate on keeping pace w another associate. Sprinted at the end and ended up running it in 30:07. Overall not bad given where I was a few days ago. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23353895) |
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Date: June 8th, 2013 5:14 PM Author: Grizzly parlor haunted graveyard did you beat any of your bros?
plan to keep running? |
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Date: June 8th, 2013 5:28 PM Author: Cracking plaza Yea beat 1, so came in 3rd place, so to speak
Yes will continue running. This was a great experience and I could def use this as a vehicle to lose lots of weight
Will prob run another 5k in a month and try to get below 29:00 |
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Date: June 8th, 2013 5:37 PM Author: Grizzly parlor haunted graveyard first couple months may be slow going, but you can make a lot of progress if you stick with it. i was a fat shit like you a couple years ago and ran my first 5K w/ about a month of light training. took 28 minutes. a year later i ran the same race in 21. i can go under 20 now... which isn't fast to anyone who's fast, but i'm not a sticky twink and i have done longer distances at comparable times. you should stick with it bro. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23354064) |
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Date: June 8th, 2013 5:45 PM Author: Cracking plaza U have a six pack? Really muscular? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23354144) |
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Date: June 8th, 2013 5:50 PM Author: Grizzly parlor haunted graveyard well i'm no luis...
idk bro, i'm 6 foot, about 190. i can cut down to have a decent sixer in about a week if i want, but i don't sweat that shit. i run 3 or 4 days a week (except when i've done half marathons or longer) and lift 2 or 3 days a week. i'm in decent shape, not in any danger of being invited to the olympics. seriously tho, i let myself get pretty fucking disgusting. you can get your shit together in 12 months TOPS if you work out and eat right. feelsgoodman. |
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Date: June 8th, 2013 5:46 PM Author: Cracking plaza Good training schedule for the next month? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23354151) |
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Date: June 8th, 2013 5:52 PM Author: Grizzly parlor haunted graveyard To do what, run a 5K on July 6th or to start getting in shape generally? (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23354205) |
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Date: June 9th, 2013 6:50 PM Author: Cracking plaza Want to def run a 5k in early July under 29:00
Also need to lose 36 lbs |
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Date: June 9th, 2013 6:54 PM Author: Grizzly parlor haunted graveyard Week 1: Day A: 2.5 easy Day B: sprints Day C: 2.5 easy Day D: 3.5
Week 2: Day A: 2.5 easy Day B: sprints Day C: 2.5 easy Day D: 4
Week 3: Day A: 3 easy Day B: sprints Day C: 3 easy Day D: 4.5
Week 4: Day A: 3 easy Day B: sprints Day C: 3 easy Day D: 5
After that I would start to add another running day, preferably a tempo run of some kind. |
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Date: June 9th, 2013 6:55 PM Author: Cracking plaza What abt weights? I can only bench like 115 (using this to indicate my general ability) (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23360956) |
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Date: June 9th, 2013 6:57 PM Author: Grizzly parlor haunted graveyard jesus. that's bad bro. nothing to do about it but hit the gym. three days/week should be fine to start. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23360975) |
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Date: June 8th, 2013 5:14 PM Author: Laughsome dysfunction I can run 5k and I am a chainsmoking alcoholic who is not naturally an endurance athlete. If you can't beat me, kill yourself. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23353906) |
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Date: June 8th, 2013 5:31 PM Author: zombie-like roast beef 5 years ago before I was a lawyer I ran a 5k in 20:31. Now I would be lucky to do 27 minutes. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23354022) |
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Date: June 9th, 2013 6:46 PM Author: Cracking plaza UPDATE: day after 5k, bones just below shines hurt like a motherfucker today when trying to run but I forced myself to get something accomplished anyway.
25:40 run, 2 miles
I weigh the same today as I did a week ago (I've ran 12 miles since last week). Frustrating. |
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Date: June 9th, 2013 6:50 PM Author: Grizzly parlor haunted graveyard need to stretch dem calves AFTER running breh. also, hit up some calf raises, need to build some muscle back there. i know people who swear by those trigger point rollers, although it seems like voodoo to me. you might want to find some other cardio you can do (just walking uphill maybe) as you ease into running.
finally, what kind of shoes are you running in? did you get a proper fitting and advice at a real running store? |
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Date: June 9th, 2013 6:54 PM Author: Cracking plaza Yea I have some bomb ass brooks that are designed for my over pronating feet. But I got them like 4 yrs ago (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23360932) |
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Date: June 9th, 2013 6:57 PM Author: Grizzly parlor haunted graveyard have you been wearing them around for 4 years? if so they're probably shot, you should consider a new pair. should be fine if they've been sitting in the closet.
i like brooks, they always feel good on my feet. |
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Date: June 9th, 2013 7:03 PM Author: Stirring party of the first part market Take a fucking day off from the impact exercises. Your TTT body is going to get broken down at this rate. (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23361009) |
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Date: June 15th, 2013 1:35 PM Author: Zippy spruce french chef 18:01 today. Closer and closer... (http://www.autoadmit.com/thread.php?thread_id=2272576&forum_id=2#23400928) |
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Date: June 15th, 2013 2:42 PM Author: Grizzly parlor haunted graveyard That's pretty good brah, congrats. I am on track to break 20 for the first time at an upcoming 5K and I'm pretty psyched. I joined a running group a couple months ago and met some chill, clean cut bros who have really been pushing me, iykwim.
You were a big runningthreader on blb, weren't you? Were you the admin there or something? Whatever happened to that bort? |
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Date: June 15th, 2013 6:08 PM Author: Zippy spruce french chef Nice man - breaking 20 is a solid effort and will usually put you in the top 5% or so where I race. The advice that finally put me under 20 was: don't go out too fast in the first mile, even 6:24 splits will get it done. Where did you start from and how long did it take you to get close to 20? What's your average training week like?
I was a big runningthreader on xo years before blb ever existed. BLB failed because it never reached a critical mass of users, and because I implemented it in Java which made server hosting costs about 7X higher than if I had used PHP. I might have left it running if it cost $5/mo like my current project, but at $35/mo it was too expensive. And I didn't want to spend the time porting it to PHP. |
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Date: June 15th, 2013 6:41 PM Author: Grizzly parlor haunted graveyard What is your current project?
I was a workout bro for years, but never ran. Then I let myself get fat as fuck and completely out of shape. Like, could hardly run a mile like the fat shit who started this thread out of shape. Two years ago I started running consistently for the first time, and my first 5K was over 28 minutes. I got it down to a little under 22 minutes over the course of a year, then had an injury. I fell out of it for a while, but I've been training pretty good for the last six months. Went 20:30 a couple months ago and I've really been seeing good improvements lately.
Wednesday I do laddered sprints with a training group. Ends up being about 5 miles with a mile to warm up and half a mile to cool down. Then I run Fri-Mon. Fri I do some kind of tempo, depending what I feel like, about 5.5 total. Sat I do an easy 4-5. Sun I do 7-8. Mon I do an easy 5-6. So about 25/week. If I go under 20 I'm going to start doing some more distance and train for a 10K. My last 10K was ~47 mins. I could beat that now w/o too much trouble, but I'd like to really smoke it, get down to around 42 or so. |