Yea I’d second OG 531 as being effective, basically the main program for most of my training life, and I’ve hit the 4 plate squat. Maybe there are faster or more efficient ways to get there, but I think for a plug and play program it’s so simple and effective I wouldn’t recommend anything else for your current circumstances and priorities.
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Ecclesiastese, I believe. I was mostly joking, I was raised a Christian, I just lapsed.
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I was joking too, need that sarcasm font!
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You’re not wrong, though, the Byrds just paraphrased the Bible.
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It was an experience, that’s for sure.
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3.3.21 C4 W1 D2 - OHP
SLOG
1 mile, 8:50ish
This continues to feel like crap every step of the way.
OHP
80 x 5
100 x 5
115 x 5
130 x 5
with
BPA
20, 20
REV DB FLY
25 x 15 x 2
I think I’ve hit my limit on the OHP TM. 130 wasn’t easy.
INCLINE 550 SET
145 x 16, 10, 6, 8, 6 (46)
I’m hoping these felt harder because of the axle.
INCLINE DB CURL
25 x 15, 7, 7 + 20 axle curls
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Lol at the section title. Running virtually never gets feeling easier to me but, with consistency, my times do improve. It appears yours do too, even though it feels like doo-doo.
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I’m not sure if I’m improving. It’s probably my lack of a warm up, but my breathing gets out of whack right out of the gate. That pretty much ruins the run.
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Imho, this is 100% the issue. Someone with your athletic ability and body type should be able to run 1 mile in 8 minutes, easily.
The flip side of what you’re experiencing would be someone who excels in “running cardio”, who is asked to box a round; the fear alone will make them breath raggedly from the start, and that “running cardio” will do zilch.
Personally, I would do something like 2 steps for the breath in, 4 steps for the breath out, and just focus on that rhythm; no different than lifting to a tempo.
My .02
edit: I pulled those cadence #s outta my butt, but my point is to synchronize steps to breath
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Like dory said, just keep swimming
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Warming up might help, but I’ve noticed the first 8-ish minutes of running for me are miserable. In fact, I remember reading something here once about how it took the author around 10 minutes to settle into a run. Maybe @simo74 noted that? I like your cadence breathing approach, @punnyguy
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I don’t really feel out it sync; I feel like I’m out of breath too fast. Based on today’s stats and graphs, I think it coincides with my heart rate. My resting HR is in the high 40s. My HR jumped to the 120s about the time I started feeling out of breath.
That’s a low HR in exercise terms, but maybe it’s a shock to my system since it’s nearly tripling my resting HR.
I don’t really know. I just wish I could run somewhat comfortably. I don’t even care about the time. It’s hard to go much slower at my height. I already feel like I’m taking tiny shuffle steps.
One thing of which I’m certain, my next cardio session will involve weights.
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Yer it probably was me. I used to find the first 400 hard, they it got hard at about 10mins (2 kms). After the second wall everything seemed to settle down. For breathing I used to count steps and only focus on breathing out. The key is to push out as much CO2 so you can take in more oxygen.
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Cardio-respiratory system, and aerobic pathway take around 6-10 minutes to settle in so yeah that’s normal. We all experienced that time when we didn’t warmed up and tried to run fast just to fail miserably
Yes exactly, excess breathing is more a result of not being able to evacuate CO2 rather than absorbing O2, which is common among beginners. What improved mine was stupid WODs where I had to breathe out as hard as I could to be able to sustain the crazy intensity. Now I focus on breathing out with my abs when things get hard and it helps a lot
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It’s been my experience for sure. I’ve gone for 10 mile runs where I felt like I wanted to quit in the first quarter mile.
I’ve found forcing myself to breathe through my nose to be a helpful governor on pace. If I let myself mouth breathe from the start, I can push way too hard, but only allowing nose breathing forces me to slowdow. @Alpha talked about a mentality challenge stolen from Native American tribes where you start the workout with a mouthful of water and have to spit it out at the end. I haven’t done THAT, but similar premise: doesn’t allow for mouthbreathing.
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120s isn’t so high that you would expecting breathing issues. I have low RHR like you, but I can still have a constant rate of 150 to 170 while running without feeling like I am sucking too much wind. Sounds like there are some other factors at play.
Well, there is a positive correlation between amount of lean body mass and how much running sucks
Assuming you mean the more musculature you have to support, the suckier it is. At least initially, I think the body adapts pretty quickly.
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Yep, there’s a reason most distance runners are sticks and not beefy like @Frank_C
Of course, there’s always machines like pwn
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Agreed, but it seems like there is more to it here.
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