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PostPosted: Sat Nov 10, 2007 6:54 am
by Norman
do you rest in between rounds of the run workout?


No, you run continuously, but at different speeds... At least that's my understanding.

L4D1

PostPosted: Mon Nov 12, 2007 12:48 pm
by Norman
12NOV2007-L4D1:23 rounds

+R1D11

L4D2

PostPosted: Wed Nov 14, 2007 12:27 pm
by Norman
14NOV2007-L4D2:3min49s

+R1D12

PostPosted: Fri Nov 16, 2007 12:34 pm
by Norman
16NOV2007-L4D3:6min10s

....focusing on form is slowing me down for sure.
Oh well, I'll push myself more next time.

+R1D13

I guess I should start R2 next time. *Ouch*

L4D1

PostPosted: Mon Nov 19, 2007 12:17 pm
by Norman
19NOV2007-L4D1:25 rounds

(= 48'' per round)

+R2D1

L4D2

PostPosted: Wed Nov 21, 2007 1:00 pm
by Norman
21NOV2007-L4D2:3min40s

+ Image

L4D3

PostPosted: Fri Nov 23, 2007 1:03 pm
by Norman
23NOV2007-L4D3:7min39s :shock:

....this was not expected.

But, hey, D1 and D2 were improvements. And there are so many factors I can still optimize (sleep, nutrition, warmup, ....). So there's hope. And I've decided I'm not in a hurry anyway :lol:

+ R2D3

PostPosted: Sat Nov 24, 2007 11:33 pm
by taifun
You're making progress, don't let minor fluctuations bring you down!

You might've mentioned this, but do you run before or after the regular workout?



LOL R2-D2

PostPosted: Mon Nov 26, 2007 10:42 am
by Norman
Hi taifun. You're correct, it's a matter of time...

I run after the strength workout.

By the way, I won't workout today because of a pain in my right shoulder, I'll wait until it's fully gone.

L4D1

PostPosted: Tue Dec 04, 2007 11:03 am
by Norman
03DEC2007-L4D1:20 rounds

+R1D1

I've been reading http://www.arthurdevany.com/ lately and I'm quite tempted to have my running workout based on sprints. I'm yet to find a sprint based program though. By sprint I mean less than 1 minute.

PostPosted: Tue Dec 04, 2007 11:09 am
by Admin
Try tabata sprints (jog for 5 minutes sprint for 1 minute repeat 8 times) That is 8 minutes of sprinting! Don't run on cement and Don't forget to bring a bucket.

PostPosted: Tue Dec 04, 2007 2:38 pm
by Norman
Hi Kevin,

This tabata program looks a lot like the running program you gave us (http://www.simplefit.org/phpbb/viewtopic.php?t=536), which I have been following. It's great by the way.

But I'd like to try something more 'explosive' (10-20 seconds sprints).

PostPosted: Tue Dec 04, 2007 3:18 pm
by Admin
Try the same thing with 10-20 seconds sprints you could go as low as a 2-5 min rest interval probably. Experiment and see what works. Let us know how it goes.

L4D2

PostPosted: Wed Dec 05, 2007 1:24 pm
by Norman
Hey Kevin, thanks, I'll try that asap.

05DEC2007-L4D2:3min42s

No running tonight.

L4D3

PostPosted: Fri Dec 07, 2007 11:48 am
by Norman
07DEC2007-L4D3:5min47s

erm, I used the same amount of chinups and pullups. That sure helped :D

No running tonight.