The Open Boat

Training
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“Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re a lion or a gazelle–when the sun comes up, you’d better be running.” From Born to Run.

Thanks for your responses everyone. They were helpful, and I’m feeling better. I’m just going to take it one day at a time and try my hardest not to think too much. I like having a plan, but I think I need to try to just play things by ear and see how I feel and do what I can.

Cbear: Most times, I can convince myself that popular opinion is wrong–that running and lifting mix. It’s been working for me. But, since I haven’t been running well and haven’t been able to complete a single track work over the last few weeks–yeah I’m wrestling with self doubt. And it’s not so much about meeting the expectations of others. I said I was going to play running games with my sister and my friend at work. And I want to honor that commitment, but as of yet I haven’t really been able to step it up.

Thanks Powerpuff. Balance is key. It’d be easier for me to find if I had clearer priorities.

Alexus: I hear you. I want to run like I’m a runner and lift like I’m a powerlifter. I’m not sure where to draw the line. I’ve been prioritizing the lifting. And that’s been going great. ANd I want it to keep going great. I just wish I had a little more to give to the running. And I worry that as my weights increase I’ll have even less.

Frenchie: Honestly, if it were entirely up to me I’d stay the course with the lifting. But, I made the mistake of agreeing to race my sister and my friend and I can’t quit on those commitments. In fact, I want to take them seriously and win if I can.

Kimba: I haven’t been logging much about the running, but I’ve been struggling since that Feb 20th race. I took some time off for my hip flexor, and haven’t run well since–as in I’m falling flat on my “easy” 4 to 5 mile runs. I can barely get through them. I used to be good for a weekly long run and a tempo run. But, I’ve got nothing now, and I’m frustrated because I’m feeling the pressure to step up my running training so I can keep up with my sister. And, I miss the feeling of running well. Right now my runs are these plodding shuffling messes.

Masch: I’m worrying prematurely. I’m going to stay the course as you suggest and try to add back in a longer run to start. Of late, I haven’t even been good for that. But, that’ll probably be easier than the track. And you’re right I can do other things (make love to my prowler) to beef up my conditioning that might be easier on my body/joints.

Print: I like that video. Makes me want to run!

Nikki: I am in awe of you and what you’ve been able to accomplish on a caloric deficit. You will be my role model for success. Thanks for the encouragement.

Coyote: I guess everyone’s body is different. It’s hard to figure out how much is too much.

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Catching up. Sorry to hear about the internal struggle. Running IS awesome in the spring. Hitting the weights hard and PRing IS fun too. Your body will tell you what to do. Listen.

Lol about the flipping off stories.

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Training: I decided not to drag out this cycle through my next vacation. So, I’m hitting my 5-3-1 numbers on Bench and DL before I go. I’m still not squatting because (if I’m being honest) my hip flexor is still not 100%. Substantially better yes. But it still tweaks at me sometimes.

5-3-1 Bench + heavy singles

Rows
barx10; 65x5; 85x5; 95x5; 105x5

Bench
Barx10; 65x5; 75x5; 80x5; 90x3
100x5 (I didn’t touch my chest on my 6th rep). This is my first time repping with a 100. So it’s a pr.
105x1
110x1 (+5lb pr)

Over these past 6 cycles, I’ve put 15 lbs on my bench. But, in the interest of full disclosure, my feet are not flat on the ground. I understand that’s a no no in some federations. Fortunately, in the Comeandeat Federation, benching on with only your toes touching is all good.

Bench video: 100x5; 105x1 and 110x1.

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Benching on the toes is allowed in some feds. I don’t really see how toe benching allows considerable leg drive, but it does, however, permit a more pronounced arch, which is a decided advantage.

I guess I’m confused about 5/3/1. When you said that you were debating resetting your maxes because of hitting 11 reps on your DL, I thought you meant raising it. I so don’t get this program.

I would say that Nikki is somewhat unusual in her ability to train (weights and cardio) at the intensity that she does while eating at a caloric deficit. She is, however, 18 years old. Unfortunately, the body is much less forgiving at 40+ than it is at 18, as several of us oldies well know. You’ve got to find what works for your body. I know that if I overtrain or add in hardly any serious cardio, my strength drops.

Nice bench PR. I’d kill for a 100+ raw bench single.

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Love your vids - I wish I could tumble like that but right now I don’t have the mobility or bodily control.
Good benching too.

Regarding the running, I rarely run more than once a week. Sometimes twice. That gives my body enough time to recover for lifting. Obviously I’m a slow and steady old beast and it takes me an hour to run a 10K, so if you’re overly concerned about posting PBs then you’re going to be conflicted. I enjoy my running, for the mostpart, because I see it as a form of relaxation rather than competition. Maybe you need to take the same view rather than trying to go up against your sister all the time.

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sorry to be picky (the philosopher in me) but the gazelle doesn’t need to be the fastest gazelle or to be faster than the lion. it only needs to beat the slowest gazelle.

hmm…

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[quote]alexus wrote:
sorry to be picky (the philosopher in me) but the gazelle doesn’t need to be the fastest gazelle or to be faster than the lion. it only needs to beat the slowest gazelle.

hmm…[/quote]

HAHAH! Too true.

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[quote]kpsnap wrote:

I would say that Nikki is somewhat unusual in her ability to train (weights and cardio) at the intensity that she does while eating at a caloric deficit. She is, however, 18 years old. Unfortunately, the body is much less forgiving at 40+ than it is at 18, as several of us oldies well know. You’ve got to find what works for your body. I know that if I overtrain or add in hardly any serious cardio, my strength drops.

Nice bench PR. I’d kill for a 100+ raw bench single.[/quote]

^This. Nikki is our little Alpha! I was getting all psyched to see my bench go up and I think I’m going to need more recovery and eating big days.

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you’ll find what works…it’s a balance…such as life!

I say do what you want. I love ‘playing outside,’ as well…what about maintaining your strength gains thus far and doing more conditioning?

Thats pretty much what I’ve been trying to achieve.

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nice PR on the bench!!

Also I’m sorry I hadn’t realized you had commited to the running. If it means so much to you and them, do it and be careful what you commit to in the futur.

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Nadia, that sucks about the running taking such a nose dive. I certainly understand your frustration with that.

The first order of business is to figure out why. Maybe its the weight training, but maybe its not. What I’d probably do is dial back the weights and the gymnastics to a level where in the recent past you were able to still run well and do those activities. If that doesn’t work and spring running is the top priority, then something has got to go on the back burner for awhile.

If you decide that the running season is your priority, then you are in the same situation as any athlete in their season v. off-season weight training. After your running season ends, then you could switch up the priorities again.

Its a marathon and not a sprint. You’ve got a lifetime to achieve all your goals. It doesn’t have to happen all at once.

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Veggie Thanks. I do need to get better at listening to my body. It’s trying to tell me something right now. I don’t think it likes me.

Ksnap: Thanks for the clarification about the flat feet v. toey benching. Interesting. FOllowing 5-3-1 I don’t have to reset my maxes until I can not get my reps on my 5-3-1 day. I’m not there yet. But, it is also firmly established that I am much better at pulling for reps than I am at one rep maxes. So, while I can pull 200 for some solid reps, my 1 rep max is only 235. Thus, I’m working much closer to my max than my rep maxes suggest–which is why I considered resetting. That and I’m a pussy who is still a little intimidated by the iron.

With respect to Nikki, I think we all agree that she has more than youth on her side. She is an natural athlete. And notwithstanding popular opinion, she has a firm belief that dieting will not affect her strength. And thus, it doesn’t. Attitude matters. Cbear was right to call me out on mine. I think that if we assume we know our limits, than that “knowledge” will define them. I think I’ll switch my mantra from “stay tight” to “no limits.”

Alexus: I was a philosophy major too and huge wittgenstein fan. I love the philosophy of language. I think the quote is right. The slowest gazelle must be faster than the fastest lion. If the slowest gazelle is faster than the fastest lion than the lion will not eat and all the gazelles will be safe.

Oh no! Ms. Masch our statistician agrees with you. What is wrong with my analysis?!

Powerpuff: I think that strength gains come in fits and starts. It’s not all linear progress. But rest and food are always good to nudge things along.

Mim: Yes–I can see why you’re a trainer. Setting a goal to maintain strength while increasing conditioning is very wise.

Frenchie: thanks. You’re right. I guess at the time I committed I was balancing the running and the lifting well. Silly me–thought I had mastered having it all. It appears I need to keep tweaking the balance.

Kimba: Your advice is sound and much appreciated. It’s probably the gymnastics that is the straw that is breaking me. But, I really want to do that too. Blegh.

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This is my last training day before my 2nd vacation. March has not been a productive month.

5-3-1 DLS. It was another jack shit day–with just some backhandsprings in my living room to warm up. Those were fugly. Surprise. The springy floor makes them easier.

DLs
barx10
135x5x2
165x5
185x3
205x7
225x1 (This went up slow and yucky so I shut down the heavy singles. I did just dl on friday so this whole workout was stupid. I’m really just trying to sure up my confidence.).

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I remember when I was a kid I’d get yelled at for doing gymnastics in the house. Ahh freedom. It’s my house now, and tumbling in the house is not just allowed, it’s encouraged.

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What the hell is on your feet during your DLs? Ha ha! Love it.

You are just a very strong woman. I would love for my body to look like yours. Alas, it doesn’t.

Have fun on your va-cay.

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Ooh old school MJB, I’m digging this.
Congrats on the bench PR too! Love.

Age plays a role in physical goals. You Nadia sound as if you’re scared of limits placed by your mind, and that is something everyone goes through. Physically, I can take everything involved in my training, the body adapts. Mentally, I’m dead and tired and want to throw in the towel, to give up before I fail. I love this more than anything, but it’s natural to get scared, it shows a passion. I’m scared that I can’t get a 6 plate squat while on a diet and adding walking and interval training to the mix, but I’ll be damned if I let that kinda talk win without giving it my all.

Just see what you can do, but make sure whatever you decide, you won’t regret later.

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[quote]Nadia Comeandeat wrote:
I remember when I was a kid I’d get yelled at for doing gymnastics in the house. Ahh freedom. It’s my house now, and tumbling in the house is not just allowed, it’s encouraged. [/quote]

love the attitude :slight_smile:

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I laughed so hard at the deadlift footwear.

You’ll figure this training problem out because you are a smartyparts.

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3 day training program-

day 1- running

day 2- gymnastics

day 3- lift 5/3/1, all 4(or 3. whichever) lifts, do minor accessory work. rotate which lifts come first, prioritize that lift for the week, and drop lbs on the other 3(or 2).

rest/play as you see fit.

there.

you happy naow?

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nice tumbling!

i like wittgenstein, too :slight_smile: some areas of phil of language… except when it gets all log-iky. there is a joke… i think it goes that there are two people out walking in the forest and one of them says that he is scared they will run into a bear because people can’t outrun bear. the other dude says ‘thats ok, i don’t need to outrun the bear - i only need to outrun YOU’. not entirely sure it is funny… but the quote reminded me of that. the bear joke is meant to illustrate something to do with inter vs intra species competition in philosophy of biology. can’t remember what. wouldn’t surprise me that the book is trying to bring out a different point, though.