Tiny Freak

Training
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[quote]Nadia Comeandeat wrote:

[quote]kimbakimba wrote:

lil, I was a bit surprised that running IS kind of fun. I’d always had such a negative association with it due to the side stitches that I couldn’t shake.

[/quote]

I thought you might be rethinking the runnning after the cold air wrecked your sinuses. I’m glad to read you’re not. Like others have said, I suspect you are well suited to it. Keep us posted on your progress.[/quote]

Oh not at all. Today’s high was only 20 F so its a little cold for me to run outside with my 85% healed sinuses. After my boring deadlift deload tonight I plan on popping my treadmill cherry, so any advice on that would be appreciated.

Once it hits about 35 F or so, I’ll try the outside again with a neck gaiter covering my delicate-as-a-flower nose.

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[quote]kimbakimba wrote:
running IS kind of fun[/quote]

Blasphemy. Burn her at the stake.

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Hey kpsnap–I thought I had read that you used to run. What happened to you that you now have no love for the activity? I can’t imagine not running. Endorphins are like a drug for me.

Kimba: I don’t really enjoy running on a treadmill. When forced to, I play games with tempo. Assuming 10 minute miles is my comfort pace, over a three mile run, (12 virtual laps), I might do something like this:

1st lap at 5.4 (11:07 mile), second at 5.6 (10:43 pace), third at 5.8 (10:21), fourth at 6.00 (10 min mile). Then, you get one easy mile in. Push the pace on the second mile: 6.1 (9:50), 6.2 (9:41) 6.3 (9:31) 6.4 (9:23). Back it down for the third: 5.4 back up to 6.0.

But, for your first go, I would go in without any plan and just run/walk by feel and get used to it. It is different than running outside.

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Back in the day I would jog for 60sec than sprint 60sec. That way I only had to run a total of 10mins. Burn the fat & heavy chest heaving breathing is part of this wonderful endorphin rush.

^ I hope I am the chosen treadmill cherry popper.

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[quote]Nadia Comeandeat wrote:
Hey kpsnap–I thought I had read that you used to run. What happened to you that you now have no love for the activity?

[/quote]

Ahh, caught in my own contradiction.

I’m just messsing with Kimba.

The goal of wanting to be faster is actually what brought me to the weights initially. Then I fell in love with lifting in its own right.

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Having the right music for treadmill is important. I have a very different sound for lifting vs. running. also to last 30 minutes I tend to zone out and daydream. But I can only do that at a certain pace like 5mph. anything above requires constant concentration.

Also playing with the inclines can be fun. Try just fast walking at a 15% incline.

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Nadia thanks for the treadmill help.

Snap, I love when you mess with me.

Print, you rascal, you.

I managed to get on and off the treadmill last night without killing myself, although I almost ran off it a couple of times since straight lines are not my forte.

5/3/1 - Wave 12, Week 4 - Deadlift and Military Press Deload Day
Conventional Deadlift
from floor:
85# 1 x 5
95# 1 x 5
115# 1 x 5

Made less boring by pulling conventional which I never do. The last set was less than easy…I really suck at pulling conventional.

RDLs
115# 3 x 10

Even though I bitch about doing deloads on Week 4, usually when I get to the gym I realize that I am really not up for another week of heavy slogging and the deload becomes welcome. I was having grip problems with these last night, which never happens.

Military Press Deload
15s 1 x 5
17.5s 1 x 5
Bar 1 x 5

You know you are lifting pussy weights when you have to use tiny dumbbells because the naked bar is too heavy for the weights you are supposed to lift.

Neutral grip pullups
4 x 3

supersetted with

Pistol squats to bench
3 x 10 each leg

Treadmill
I did a five minute warmup and then ramped up the speed to 5.5 and a incline of 2 but that was too much for me, so down to an incline of 1 and 5.2 and I ran pretty comfortably for 25 minutes.

So, getting started was a bitch and I was hating life. But once I got into the groove I could have run at this pace for a long time feeling pretty good. I am trying to start out slow enough not to hurt myself while my bones and ligaments get used to these new movements. Plus, I was doing my share of huffing and puffing, so my aerobic fitness needs to ramp up somewhat.

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to keep from falling of I try to look forward, If for some reason I need to look to the side I will place a light hand on the machine to cue my head to the direction I need to be running.

does this make sense?

Anywho seems like your taking to it well :slight_smile:

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[quote]kimbakimba wrote:
Snap, I love when you mess with me.
[/quote]

Good. Because it’s a primary reason I visit the women’s compound.

RDLs at 115 lb. Ouch. I think those are damn hard.

And as hard as conventional is for you . . . I feel the same about sumo. Gotta start 'em up again Monday and am really dreading it.

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I don’t like treadmills - I have real balance issues. It’s odd. In my old gym they had the type of treadmill that had handrails at the side and nothing in front of you, and these were in front of a mirror. I could run up to 10mph on these (that’s a sprint for me, pretty much - I generally ran around 6-7mph). We had these in my current gym too until a refit that happened a couple of years back. Now they have treadmills with these big consoles right in front of you and I can’t balance on these at all. If I go above 6mph I need to hold on. I guess I need to see myself in order to balance.
I only run outdoors these days, and if the weather is too shitty, I don’t run at all.

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Kimba: 25 minutes on the treadmill is quite the cherry popping. Seriously, the first 20-25 minutes of running is the most difficult for most people to accomplish. You’re wise to give your connective tissues time to adapt. But, I suspect that you’ll be able to easily add time and/or speed to your runs if and when you choose to.

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Frenchy, looking forward is definitely the way to go! While looking around/grabbing my water bottle/etc. I almost slid off that thing a few times.

Snap, I LOVE RDLs because I always feel it in my hammies the next day. I think I was going lower with the 115 than I did with the 135 I was trying a week or two ago, and the effect on my hammies is the same.

Cal, I do understand now the enormous difference between running outdoors and on a treadmill. Right now all is new to me, but I definitely prefer outside if the weather isn’t horrid.

Nadia, I am planning to slowly ramp up the pace to 6 because I really think I should be able to run a 10 minute mile for a 5K distance. At the very least! After that I’ll set a new goal.

Today’s training was an easy 2 hr. 10 min. mountain bike ride. I weighed in quite low this AM (109.5 lbs) so today is an eat-up sort of day. Grass-fed beef burgers for dinner. And a little white wine while I surf.

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^Exactly when do you find time to sleep?

Don’t forget…

Pull ups & pussy wts is makes Kimba a strong chick.

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Hey kimba: I keep track of my pace/mileage with a nike+ ipod sport sensor. I don’t run in nikes so I use a pouch to hold the sensor. If you calibrate the sensor, it is fairly accurate–or accurate enough for my purposes. But, it will be less accurate if you switch between treadmill and outside running. I like the sensor because you can monitor pace/distance while you are running just by looking at your ipod. You can also upload all your runs so you have a nice accounting of them.

Lift up the insole of your sneaker and you will see a built in pocket for the sensor. Depending on the ipod you use, you may or may not need a receiver.

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[quote]kimbakimba wrote:
Frenchy, looking forward is definitely the way to go! While looking around/grabbing my water bottle/etc. I almost slid off that thing a few times.

Snap, I LOVE RDLs because I always feel it in my hammies the next day. I think I was going lower with the 115 than I did with the 135 I was trying a week or two ago, and the effect on my hammies is the same.

Cal, I do understand now the enormous difference between running outdoors and on a treadmill. Right now all is new to me, but I definitely prefer outside if the weather isn’t horrid.

Nadia, I am planning to slowly ramp up the pace to 6 because I really think I should be able to run a 10 minute mile for a 5K distance. At the very least! After that I’ll set a new goal.

Today’s training was an easy 2 hr. 10 min. mountain bike ride. I weighed in quite low this AM (109.5 lbs) so today is an eat-up sort of day. Grass-fed beef burgers for dinner. And a little white wine while I surf.[/quote]

I, too, prefer the outdoors when running!

I think running is great - I get bored on occasion so I switch it up with sprints here and there and thats when the legs burn like crazy, in a good way. :slight_smile:

Keep it up girl!

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Print, I sleep plenty. Thanks for the encouragement re: pussy weights.

Nadia, I’m happy to hear that the ipod thingy works well because that by far is the most cost-effective solution.

Bekah, I’m hoping to switch things up with sprints. That is, when just running stops feeling like a sprint to me.

Today’s training was squat rehab and bench deload. A nice, placid boring-in-a-good-way sort of workout.

5/3/1 - Wave 12, Week 4 - Bench Deload and Squat Rehab
Squat Rehab
Bar 1 x 5
75# 1 x 5
85# 1 x 5
95# 1 x 5 <–everything deep enough, no knee cave
95# 1 x 5 <–felt OK, emboldened to move up in weight
105# 2 x 3, 1 x 2 <–haven’t been up here in awhile for reps, fought the good knee cave fight until the last rep of the last set went KABOOM!
95# 1 x 4, 1 x 5 <–continued to fight knee cave pretty well until the last rep, last set told me I was done.

This is me fighting the knee cave with everything I have on the second set at 105#. Pleased with this, since I haven’t done reps at 105# since the end of September. Tonight it really felt like I could see some progress from all of this rehab.

Incline Bench Deload
Bar 12 x 5
55# 1 x 5

Tried to make this less of a yawn by using the incline bench.

Goblet squats
40# DB 3 x 10

Really felt this in my glutes/hams. Done after giterdone gave me the idea. I can go heavier, I think.

supersetted with

Kroc Rows
35# 2 x 15

Went down 10 lbs. in weight to do more reps. It was a deload, after all.

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you’re getting there kimba - keep plugging away!

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I’m here. thought you should know.

also, i hope we don’t lose you to running, but i trust you’ll follow your passions, and more well informed than most.

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Great work mama, looking great!

Enjoy your running, all your fancy foods aren’t going to burn off themselves :stuck_out_tongue:

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Heh, I doubt we’ll lose Kimba - she likes the weights too much.

Kimba: 1) nice booty and 2) hang in there, you’re doing great. That’s more than I can squat, currently, and I weigh half as much again.