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Post by alabamadan on Aug 14, 2012 11:34:32 GMT -7
Hey guys!
It's been a loong time and I lost y'all for a while. Glad I found you. For those of you old timers, you may recall we had a thread going where we talked about where to start prepping and it came around to not so much what stuff you have stored, but knowledge and physical fitness training. Over the last year I have really been working hard on the PT.
Using the training format I posted, and will again, I have gone from not being able to walk up stairs hardly to running easily 3 miles a day. I'm not sure what my max distance is, but I am in the best shape I've been in for 20+ years. Best of all I've finally inspired my wife to run with me and she's now up to 2 miles. If you can't outrun the zombies (generic term) you won't get far. Just gotta get the whole family in shape.
The running has also expanded my overall endurance and I'm able to swim further, take the stairs, hike further, etc. In fact, I just recently came back from climbing an undisclosed mountain to a height of 12,500 ft above sea level. Up and back in one day.
I do believe that PT is the place to start.
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Post by alabamadan on Aug 14, 2012 11:37:53 GMT -7
I promised that I would repost the training schedule that got me off the couch and running. There are lots of cough to 5k or 10k programs out there, but this one has worked for me and my wife. We both started out huffing and puffing after 1/8th of a mile. FWIW, I had never ran more than 1 mile in my life - EVER!
You must follow the instructions exactly! The reason for this is two-fold: most people decide they are going to run and go out and 'knock out' 4 or 5 miles and the next day they feel terrible and it's easy to not go back-or they stick it out, do too much too soon and injure themselves. So, in this program run no MORE and no LESS than it calls for, then after about 10 weeks you will be kicked out of the nest. Try to pick out an upcoming race and use it as a 'goal day' or target race, this will help keep you focused. Again, follow the program EXACTLY and have fun because you are on the right path to a lifetime of fitness.
Week 1:
Go to a local track because the distances are exact. Once on the track walk 1/2 lap, then jog 1/2 lap, walk a half, jog a half for 1 mile. You will alternate jogging & running 8 times (4 each) and complete 4 full laps, that's exactly 1 mile. Now no matter how good you feel, go home. Do this 4 to 6 days a week; never less than 4 days or more than 6 days weekly.
When you complete 4 full laps, that's exactly 1 mile, now no matter how good you feel, go home. Do this 4 to 6 days a week.
Never less than 4 days or more than 6 days weekly.
Week 2:
(4 to 6 days per week) Start with a 5 minute warm up walk, then alternate walking & jogging and walk only half the distance of each jog, as follows:
Jog 1/4 mile (one lap) then
Walk 1/8 mile (1/2 half lap)
Jog 1/2 mile (2 laps)
Walk 1/4 mile (1 lap)
Jog 1/4 mile (1 lap)
Walk 1/8 mile (half-lap)
Jog 1/2 mile...go home
Week 3:
5 Days this week:
Day 1: Brisk 5 minute warm up walk, then:
1/2 mile jog, 1/4 mile walk, 1/2 mile jog, 1/4 mile walk, 1/2 mile jog; total 2 miles. Go home
Day 2: 5 minute warm up, then: 3/4 mile jog (3 laps) 1/2 mile walk (2 laps) 3/4 mile jog; total 2 miles. Go home.
Day 3: 5 minute warm up then: 2 mile jog (8 laps) NO WALKING!!! Catch your breath and go home. Good job.
Day 4: Repeat day 3
Day 5: Repeat Day 2.
Week 4:
5 workouts this week.
Day 1: warm up, then: 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile jog: total 2 1/4 miles. Go home.
Day 2: warm up, then: 1 mile jog (4 laps) 1/4 mile walk, 1 mile jog; total 2 1/4 miles. Go home.
Day 3: warm up, then: 2 1/4 mile jog (9 laps) NO WALKING! Day 4: Repeat Day 2
Day 5: Repeat Day3
**** Here we go! All running from now on! ***** You can go off the track and on the road for some runs if you wish. There are some recommended & measured paths at the end of this, please stay on the schedule and go no further than the schedule suggests!
Week 5:
Warm Up! Then jog 2.5* miles 4 to 6 days. * Looking back, see how easy weeks 1 & 2 were?*
Week 6:
Warm Up! Then jog 2* miles 4 to 6 days. (*Yes, cut back, let your body consolidate it's gains).
Week 7:
Warm up! Then a 3 mile jog. You are ready for a 5K for fun. Not one this weekend? Here's your weekly 'Stay in Shape' schedule.
Day 1: 3 miles
Day 2: 2.5 miles
Day 3: 3 miles
Day 4: 2.75 miles
Day 5: 3 miles
Week 8:
Day 1: 3 miles
Day 2: 3 miles
Day 3: 4 miles
Day 4: 3 miles
Day 5: 4 miles
Week 9:
Day 1: 4 miles
Day 2: 3 miles
Day 3: 5 miles
Day 4: 4 miles
Day 5: 5 miles
Week 10:
Day 1: 5 miles
Day 2: 4 miles
Day 3: 5 miles
Day 4: 6 miles
Day 5: 5 mile
YOU ARE ON YOUR WAY NOW!!!
Caveats, suggestions, ideas, & trails: Don't run in your old aerobic/tennis shoes. Go get some new running shoes, and buy the ones that are the MOST COMFORTABLE!!! Comfort is NUMBER ONE!!! Looks, style, name-brand, stability, cushion, motion control all are secondary to comfort. If you're tired skip a day, don't try to make it up, just keep going, there are enough built in rest days. DO NOT DO MORE THAN THE SCHEDULE CALLS FOR IN THE FIRST 6 WEEKS NO MATTER WHAT!!!!! And try really hard not to do less; you want to succeed don't you?
Give it 6 weeks before you even consider quitting, you'll love the results.
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Post by missj on Aug 14, 2012 23:36:16 GMT -7
I'm so glad you posted this! (AND glad you found us)
I've been meaning to post something similar to this, but honestly haven't gotten around to it since I've been spending more time outdoors being phsyically active and less time on the computer.
Anyways, After doing some hikes with my 20 lb pack in November I realized that while my BMI is good, I am definitely not in shape like I used to be.
I've been "trying" to get in better physical shape since then, but honestly it is just plain HARD to motivate myself when I work full time, and I am a mom, wife, and I have a small "hobby farm" to run in my "free time" .... blah blah blah....you all know the story.....
So.....about 1 month ago I decided enough is enough and I pledged to compete in a Triathalon in August 2013. I have 1 full year to train and I will need it. For me, having a specific goal and deadline makes it all meaningful. Telling people (friends, family, co-workers) keeps me accountable.
I'm 4 weeks into training and doing fine. I'm at week 3 day 2 of the Couch to 5k running program. Cycling is naturally just easier for me....so I've been avidly cycling for 4 weeks (18 months really, but 4 weeks with a specific goal)
I haven't begun the swim training yet, because frankly I suck at swimming and also it is more of an "ordeal" to pack up and head out to the pool during specified lap swim times etc....but I plan to get started on that this week.
Long story short....I totally agree with you!
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Post by graf on Aug 15, 2012 1:15:34 GMT -7
PT is extremely important, at 56 years old I still do 30 minutes daily and on weekends 10 mile bike rides, I also split my own firewood using a axe or 10# splitting maul. During the winter months I snowshoe when possible, hike, hunt, shovel snow to stay in shape. In a SHTF senario those not in shape will have a hard way to go.
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Post by pathwinder14 on Aug 15, 2012 4:10:32 GMT -7
PT is important. However, I was never a fan of running/jogging. I get 2 15's and a 30 minute lunch at work. I use that time to take walks in my office park. I get in about 1 mile a day.
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Post by alabamadan on Aug 15, 2012 6:33:09 GMT -7
I started off last year walking at lunch. I found I could get in a mile or two in my hour lunch. But, eventually that wasn't a challenge. Miss J, I understand what you mean about a busy life. I wake at 5AM and run. If I don't do it then, it doesn't happen. It didn't happen today.  |
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Post by karatediver on Aug 15, 2012 7:38:05 GMT -7
You never know when it can help you out of a situation. I've been working on physical fitness for the last year and a half. This last weekend I went hiking with my wife and kids in the mountains. About a mile and a half in (all down hill) my youngest went lame with a bad blister. He's five. I carried him on my shoulders all the way back. The elevation was about 7000 feet higher than home but I had no problems. Not even sore the next day from it and probably could have gone several miles further if I had to. A year and a half ago I probably could not have done it.
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Post by missj on Aug 17, 2012 22:16:55 GMT -7
did couch to 5K this morning Week4 Day 1. I am NOT a morning person, so to get up before 7:00 a.m. when I don't have to work is a big deal for me!
Then came home and did 50 pushups....getting ready for the Warrior Dash in 4 weeks and my goal is to do the entire obstacle course in under 40 minutes. Looks like winning times for females are usually about 25-31 minutes...so 39:59 for a first timer sounds respectable to me....
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Post by karatediver on Aug 20, 2012 8:26:18 GMT -7
Just do your best. When I did a five mile one back in April I told myself I just wanted to finish. I was running about 5.5 miles per day, push ups three sets of about 100 each, three sets of 60 crunches, and three sets of ten pull ups. I figured I would do pretty well in the race. It kicked my butt and I was grateful to finish in the time I did. The obstacles take a lot out of you physically and mentally. The weight of the water and mud on my feet and clothes also zapped my energy which I was completely unprepared for.
One mistake I made was not scoping the course out in advance. If they let you check it out do it. Then you can pace yourself accordingly. I told myself that I wanted to be surprised and ended up blowing out too much energy early not realizing that most of the obstacles (and the most difficult)were on the last 1.5 miles
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Post by cowgirlup on Aug 20, 2012 8:36:17 GMT -7
Just do your best. When I did a five mile one back in April I told myself I just wanted to finish. I was running about 5.5 miles per day, push ups three sets of about 100 each, three sets of 60 crunches, and three sets of ten pull ups. I figured I would do pretty well in the race. It kicked my butt and I was grateful to finish in the time I did. The obstacles take a lot out of you physically and mentally. The weight of the water and mud on my feet and clothes also zapped my energy which I was completely unprepared for. One mistake I made was not scoping the course out in advance. If they let you check it out do it. Then you can pace yourself accordingly. I told myself that I wanted to be surprised and ended up blowing out too much energy early not realizing that most of the obstacles (and the most difficult)were on the last 1.5 miles Good advice. One of my friends did the Tough Mudder for the first time this year. He trained hard for it but the hill runs killed him. He said for next year his training will be running up and down hills instead of just running on a flat surface. |
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Post by lonewufcry on Aug 20, 2012 10:11:51 GMT -7
well I cant run like I used to but i do work out 4-5 times a week a very simple program nothing to strenious but wnough to get my heart going.
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Post by karatediver on Aug 20, 2012 10:45:41 GMT -7
The main thing is to do something. If I run where I live near sea level in elevation I won't be able to do much at elevation as far as running but I'll probably be able to hike like mad because I didn't just sit watching T.V. In fact that is what I did Saturday. Did 9.4 miles in the Sierra Nevada mountains in Kings Canyon National Park on a Day Hike. If I didn't do any exercise it would have been a tough day if I had been able to do it all.
I run a lot slower now. Most of the time it's like jogging. Age caught up to me. It gets the heart rate going and keep the lungs working. The fun races with obstacles are just to keep me motivated and provide variety. You also get a great sense of accomplishment when you are done and have a better idea what you need for next time.
For those who do the Tough Mudder, my hat is off to you. I'm not there yet but hope to be able to complete one someday. I read a quote from some guy online who completed Tough Mudder. He said he'd rather go through Ranger selection again.
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Post by olebama on Aug 20, 2012 19:46:19 GMT -7
I had some co-workers that were going to do a mini ironman. They were biking and running. I pointed out that they better start swimming. If you get tired and stop on the running, you probably will not die. But if you get tired and stop swimming.....
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Post by mud on Aug 21, 2012 5:50:58 GMT -7
Walking, working( my kob is very labor intensive), just started riding my bike again and I am able to jog again and running has always been a pleasure for me. Total gym to work on mobility and strength and p90x for core training.
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Post by missj on Aug 21, 2012 10:56:58 GMT -7
I had some co-workers that were going to do a mini ironman. They were biking and running. I pointed out that they better start swimming. If you get tired and stop on the running, you probably will not die. But if you get tired and stop swimming..... yes, the swim scares me the most. Exactly what you said- if you can't make it, get a cramp or whatever that is BAD NEWS! Also people get kicked etc since it is a crowded course usually. I'm signed up for adult swim lessons....even though I know how to swim, my form is terrible and and I don't know how to train for distance. I'm trying to be humble...it's easy to be humble when your coach is like 17 years old!!! ;D |
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