Well I am taking a week off looks like... shoulder is not feeling so good.

yeah bro ive been there..it sucks but sometimes its good to let your body take a week off and fully recooperate. you can still work lower body, just dont do things that involve your shoulder like deadlifts

Maybe someone know, is there a good way to get your 1.5 or 2 mile run down to <12 minutes? Preferably 2, but I'll live with 1.5 for now.

Run faster?


LOL sorry if thats a dumb answer, but I don't think there is a magic answer. Running is a mental thing which you probably know, so running with a friend helps a lot.

As for training, do you have access to a track?

Running faster makes me run slower times because I don't pace myself, get out of breath and slow down to a walk. I found out the hard way :lol: As far as a friend goes, all the people that I know that go to the gym are into lifting, not running, so I'm SOL on that part.

I do have an access to a track, old HS one, but I prefer to run at the gym because there's a timer there, which clearly tells me when I have to move my ass!

Well I was going to suggest running laps on a 1/4 track, try to shoot for a certain time and run it. Start at the mid straight and when you do a lap, walk to the other side and do it again.

Try for however many laps it would take to get to your mileage. Bitch of a workout but helps you get able to maintain a good pace.

Yea that's what I'm kinda doing right now on a treadmill, I was hoping I was missing something obvious, and there was another way. I guess I gotta run more.... yay, I'm so excited..

Yea, running is no fun.

Why only 2 miles though if you don't mind me asking?

Easier to train for a 5k I think.

work the lower abs/hip flexor muscles and calves. Youll feel the difference after a few weeks. Also, shoot for a maximum distance within 12 minutes, instead of trying to cover 2 miles in X time (12 mins). Its a lot more fun that way. I find running to be one of the most boring things you could possibly do though so that doesnt help me.

Ehh, I've been looking (already applied) at certain jobs and they require me to run those times. Well actually they require me to run slower, which I can do with no problem at this time, but I don't want to get by with just a minimum. Plus I might join the military in the near future, I hear they like to run a lot :lol:

Yea, treadmills suck IMO.

Having a clear set distance, or course needed to be completed in X amount of time is much easier.

Maybe I should invest in a stop watch...

You have an iphone? Ipod? Cellphone?

They all work ;)

Good call, I have an itouch - it has one of those handy dandy stop watches! :lol:

Coupon code:

http://youandyourfamily.com/page_ima...min-shoppe.pdf

If they give you any crap just tell them your quadriceps are your babies, and they are twins.

LOL, I saw that too late Bill, damn it.

Blood work either tmmr or Wednesday... should be interesting...

yeah i just got mine done last week for my fire department physical..hopefully everything is all good

I am debating whether to lift before hand. ;)

LOL.

I know you know this, but you ABSOLUTELY don't do that.

Heh. :) Yea I know.

Don't do what? whats going on here, I'm confused.

Do not take SP250 and lift before a blood test.... LOL

Fixed

So I am trying for 5 sets of 8 versus 4 sets of 10 on bench, someone suggested it to me.

Thoughts?

Sure. Why not?