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**Cartheron** · 03-18-2008, 10:05 PM

Quote:

Originally Posted by swpthleg

I definitely need speed work and some way to stop my calves from cramping up, I have to stop 2-3x every mile and stretch them out again.

I got that at first but it's pretty much stopped now. I make sure I have at least 2-3 uphill sections (varying degrees) on my planned routes, which really works my calves. I doubled up on that by making one of my days have a fartlek session (run/jog/run intervals) in the middle of a shorter run. With the fartleks going uphill.

It sucks (I felt sick the first time I did it), but it's effective. Even if you have to walk instead of jog the last few intervals, just steadily increase the number of intervals or speed of running. I just use lamposts as markers for the intervals, it's an easy visual and pretty accurate way of measuring for me.

I use this site ---> http://www.walkjogrun.net to plan my routes too. Very handy.

**swpthleg** · 03-19-2008, 11:29 PM

tuesday 3-18 hung over due to green beer abuse
wed ran 3? miles, speed bag mania, 10 min stairmaster
I am taking this week off tkd. I am so sick of the same f*cking warmup every time.

**swpthleg** · 03-21-2008, 10:01 PM

thursday tired and had to take kids for haircuts
friday: gym closed
Why are there no nice pagan gyms in my town that don't close on Good Friday?
I wish we had a Bally's or something here, the hours at our local YMCAs are somewhat limited. For example, from the end of April until the end of September there are no Sunday hours. WTF we don't need to work out on Sundays all summer????

If you live in upstate NY you'll know what I'm talking about.

Saturday: ran 4 miles. My speed continues to increase and soon I should be able to go 5 miles, although I couldn't do 5 10-minute miles at this point.
I'd like to do something at home on easter, probably jump rope or pad work if my husband will hold the focus pads for me.

**swpthleg** · 03-26-2008, 06:30 PM

Monday: ran 5 miles
Tues: ran 4 miles
Wed: ran 5 miles
My running mojo seems to have returned. I am still not as fast as I'd like to be; my mile time goes between 10:30 and 9:00, however I don't want to sacrifice distance for speed b/c I need the extended calorie burn.

i am regularly doing pushups/situps and speed/heavy bag work but I should probably start lifting again.

thursday: 4 miles
friday: off
saturday: 4 miles

**swpthleg** · 03-31-2008, 09:59 PM

monday: ran 4.5 miles
tuesday: ran 5 miles, approaching the 10-min mile mark for all 5, that is to say just under or just over.
tkd: self-defense & poomsae, not cardio
wed: 5 miles
thur: 4.5 miles
fri: didn't work out
sat: 4 miles

**swpthleg** · 04-07-2008, 08:59 PM

mon: ran 5 miles (but did speed bag at 4.5 mile mark and then finished up). ankle hurts a little despite wearing a brace while running, but I have my bag of frozen green beans to ice it with lol.
tue: ran 3 miles, 20 minstairmaster, tkd did taeguek sa jang form about 100 times
wed: tkd basic poomsae, lightning (kicking drill) a bunch of times, earth (series of stances to work balance, control, leg strength etc).
thur: 45 min stairmaster. went to tkd for sparring, did jump rope/pushup/situp warmup, then my teacher didn't show, which never happens. his g/f called him and he said he wouldn't charge us for the next sparring session.
fri:ran 4.5 miles, shin splint and knee pain mania later
Sat. didn't work out.

**swpthleg** · 04-14-2008, 09:44 PM

Mon 4-14 ran 5 miles. trying to make up this week for only 4 workouts and one red wine abuse night.
Tue ran 5.5 miles, leg press 170 lb, hip abductor/adductor 110/110 lb., leg curl 80/70 lb. I haven't done any nautilus for months. I didn't do any free weights b/c that part of the gym was full of meat-beater dumbasses.
Wed ran 6 miles. I am very encouraged by my distance lately b/c I haven't had to sacrifice much speed for distance yet. Unfortunately I seem to be taking the week off tkd b/c I have to ice my ankle and shins a lot when I get home, also my teacher is having one-step (kind of like ippons) mania again and I'm so f*cking sick of those. (tkd has 100s of them and at least half are similar but not identical, they're very time-consuming and a big pain in the ass).
thur:ran 5 miles attempting to keep speed under a 10-min mile, 15 min. stairmaster. left calf hurts i am icing it
fri: ran 5.25 miles, speed bag. terrible shin splints now

**swpthleg** · 04-21-2008, 10:27 PM

monday 4-21, ran 4 miles, tkd conditioning (pad work, pushups, situps, more running)
tue: ran 4 miles, 20 min stairmaster, seated row 3 sets of 8 or 9 70 lbs. lat pulldown 3 sets 9 reps 62.5 whatever that is, the plates have goofy measurements on them. hammer row 3 sets 8 70 lb (35-lb plate on each side)
rear fly 2 sets 9 reps with 10 lb dumbbells. my upper body strength has declined somewhat since I was last lifting regularly. I used to be able to do 3 sets of 10 or 12 on the seated row at 80 lbs. for example. shin splints/ankle pain again, gotta start icing now.
wed: ran 5 miles, tkd punching/kicking drills also I started learning cane and did mad blocks whipping the cane all over and smacked myself in the foot but it was fun as sh*t!!!!
thur: ran 5 miles
Fri: very little energy. ran 1 mile, 30 minute stairmaster, on wed I did a lot of jump kicks, piking up with my front leg and my left quad still hurts like hell.

**swpthleg** · 04-26-2008, 08:40 PM

I didn't work out today. whatever the ligaments are on the insides of my ankles going down to the inside of my feet hurt. terrible shin splints also.

My husband golfed 36 holes today and is golfing again tomorrow so we're not going to see the 80s cover band that is so much fun. So I'll go to the gym tomorrow.
mon: didn't go to gym sun, ran 5 miles today, speed bag
tue: ran 5 miles
wed: didn't run, tkd poomsae only got a little bit sweaty