How much are you running and dieting?

[gatorbait01]

Riding the exercise bike I have in the patio is extremely boring and difficult to impossible to match the intensity of running. Mon-Wed I don't get home till about 5:30 and will leave the house for tennis if it's scheduled, but really can't leave the house for running or even suicides in the backyard while the kids are awake.

They go down at 8 and it's pretty dark by then so I've decided to make the ultimate sacrifice lol and get up early before work and do suicides in the backyard on either Mon or Tues depening on if I have tennis on the schedule.

I had a lot more fun going to the park and doing HIIT so Thur-Sun I'll have time to get at least 1 more session in at the park.

[Power Player]

Yep, the HIIT works for sure. I found the 100s easier to do this week and I also was not as winded out on the courts either. I am building up to doing 200s instead of 100s. Definitely seeing a difference on the courts, and cutting the carbs is helping me get lean as well.

[SlapShot]

I had my first heavy bonk moment on the court last night, and it told me that I need to feed myself more. I had been eating as clean as I could, and my calorie intake was down around 1,800 a day or so. I had a lesson last night, and the coach that I am working with absolutely grinds me into the ground - totally worthwhile (he's a 5.0/5.5 player, and an awesome coach as well), but after about 20 minutes, I had nothing left in the tank. Had to gut it out for the remaining 40 minutes with no energy to draw upon. I went home and re-fed myself and have made the adjustment today as well.

On a positive note, I'm now down 13 lbs since the middle of May, so that's progress....

[Power Player]

Slap shot that is solid weight loss..about perfect.

Was low on time to play today so my friend and I did something that is pretty tough but fun- super fast games. You do it in the evening so no one has an advantage with sun, but we got 6 games in in 30 minutes. You don't switch sides between odd games and take as little time as you can between points. It is similar to hiit in how it feels..but it is awesome because it tests you out since you get winded and tired, which really tests your serve and shotmaking. We both had moments of leaning over to get air, but I am feeling a lot better out there right now. Movement is better and I had the stamina to play better through being winded. This is a big change from just 3 weeks ago so I am seeing progress happening.

[crosscourt]

I tried the 400s at 80 seconds today. I ran 1500m to warm up, stretched, ran four easy paced 400s and then ran the eight 400s. I picked 80 seconds because I thought it would be relatively easy to run a series of four 100ms in 20 seconds each to complete each lap at an even pace over the whole piece. Overall this is hard work. It was a humid day and that didn't make it any easier. The challenge is not to run too fast or too freely in the first two or three laps (which are relatively easy). By lap seven I felt I was running pretty hard to make it in time.

An 80 second 400 is not a challenge. It is the reps and the interval that make it so. To start with I felt I was hanging around waiting for my time to start again. Towards the end I couldn't believe it was time to go again.

I will take this on and see if I can get my times down a little. 80 seconds is a long way off my personal best - but that was set a long time ago!

[michael valek]

sorry if this is a repost, but this is one of daley thomspn's training routines, he won decathlon gold in the olympics in 1984.
WARM-UP

4x1000m on rowing machine: 1st 1000m with split of 1'50. 2nd 1000m: 500m at 1'55, 500m at 1'45. 3rd 1000m: 500m at 2'02, 500m at 1'38. 4th 1000m: 500m at 2'07, 500m at 1'33

WEIGHTS

20 x: single arm bench press, incline single arm chest press, standing single arm shoulder press, press-ups. with 8kg dumbbells, Daley recommends more.

Minute rest, then 26 x all the above.
Minute rest, then 30 x all the above

10 x wide-arm pull-ups, 10 x dips, 10 x press-ups
Minute rest, then whole thing a total of four times.

BOUNDING

Double-feet jumps down the length of pit. Do it eight times, rest and repeat twice more. Two minutes walking, then jump 10 lengths. Two minutes walking, then jump 12 lengths.

TRACK WORK

5 x 100m with 30 seconds rest.

Two minutes rest, then 6 x 100m with 30 seconds rest

Two minutes rest, then 9 x 100m with 30 secs rest between each, then 20 secs, then 10 secs.

CIRCUITS

30 x chinners sit-ups, 30 x mountain climbers (like single leg squat-thrusts)
Repeat three times.

30 x press-ups, 30 x good mornings
Repeat three times

Six minutes non-stop alternating 30 secs Plank, 30 seconds good mornings

horrible.

[Power Player]

wow..yeah those type of regimens are really tough for anyone to do who isn't a full time athlete or trainer.

Here is where I am at - I warmed up with 1 mile, then did 11 100 meter sprint intervals. I then closed with an 800. Earlier that day I did deadlifts and other pulls..spent about 45 minutes in the gym.

The running does seem to be getting easier to do, so it is rather addicting in that sense. The track is definitely the way to go.

[Power Player]

I upped the sprint distance. I now run a few 400s to warm up then sprint 200s, walk for 50 meters after, run another 150, then sprint 200.

Rinse and repeat until I am out of gas..right now that is around 5 200 sprints. Goal is to get around the track 8 times at least regardless so I get 2 miles in.

[OTMPut]

my usual work out. Takes about 20 minutes.
5 sets of 10 x [1 chin up+2 push ups+3 squats]. About a minute's rest between sets.
couple of minutes rest.
3 x 10 dips.

[crosscourt]

I say Daley was a *****cat.

[aced_Tezuka]

my update: I've been at the 165 pound mark for a while -_- but I've been losing inches though.
Run a few times a week with sprints. But I pulled my hamstring last week and it's getting better. I don't have a set routine, just whatever we do for conditioning as a team at school.

[r2473]

Originally Posted by crosscourt

I tried the 400s at 80 seconds today. I ran 1500m to warm up, stretched, ran four easy paced 400s and then ran the eight 400s. I picked 80 seconds because I thought it would be relatively easy to run a series of four 100ms in 20 seconds each to complete each lap at an even pace over the whole piece. Overall this is hard work. It was a humid day and that didn't make it any easier. The challenge is not to run too fast or too freely in the first two or three laps (which are relatively easy). By lap seven I felt I was running pretty hard to make it in time.

An 80 second 400 is not a challenge. It is the reps and the interval that make it so. To start with I felt I was hanging around waiting for my time to start again. Towards the end I couldn't believe it was time to go again.

I will take this on and see if I can get my times down a little. 80 seconds is a long way off my personal best - but that was set a long time ago!

That's a good workout and I think you have the exact right idea with your pacing. What makes it even harder is if you are running everyday of the week in addition to an interval workout like this. It really is the consistent daily running that will get you in shape. Just as you found that the 400's were easy in the beginning of this workout but became harder as you got to the last few 400's, you'll find that your overall workouts are tougher if you don't take a day (several days) to recover between workouts. In fact as you progress, some days you might do two-a-day workouts, with just an "easy" 4 miles or something added to your "regular" workout. The idea is to limit your recovery and make you stronger. That's really how you build a "base" (if you are interested in such things).

So........is everyone still pretty consistent with their running after a few months?

[Power Player]

I am hitting the track 1-2 times a week, gym twice a week, courts 3-4 times. On track days I usually do gym at lunch, track after work.

[crosscourt]

Originally Posted by r2473

That's a good workout and I think you have the exact right idea with your pacing. What makes it even harder is if you are running everyday of the week in addition to an interval workout like this. It really is the consistent daily running that will get you in shape. Just as you found that the 400's were easy in the beginning of this workout but became harder as you got to the last few 400's, you'll find that your overall workouts are tougher if you don't take a day (several days) to recover between workouts. In fact as you progress, some days you might do two-a-day workouts, with just an "easy" 4 miles or something added to your "regular" workout. The idea is to limit your recovery and make you stronger. That's really how you build a "base" (if you are interested in such things).

So........is everyone still pretty consistent with their running after a few months?

I agree. I try to mix this sort of thing up with running, strength work at the gym, and also plyometrics and agility exercises as well as tennis. You are dead right about it being easier to run intervals if you haven't being doing the other stuff. I don't though want to do two workouts a day. If I have the chance to take exercise twice in a day one of them will be tennis. But as you say I do find it easier to run - and four miles is about right - and then play than I did. The biggest single difference in my ability to run has come from the leg strength exercises I have done in the gym. All that said I am starting to feel all the running and tennis in my ankles and knees. I may get back on the rowing machine for a while. Variety keeps me interested.

[chrischris]

I run every other day. I make sure to do a longer run once a week = 10k + usually sunday.
On the weekeday it either a 3k or a 4 k.
If i am up for it i do some intervals or hills .

It helps my game a lot , especially intervals/hills.

[SlapShot]

Figured I'd post a quick update - I ran my first 10 mile race yesterday, and finished with a decent 1:27 time. Feel like I left 2-3 minutes on the course, which is likely due to the slight uphill grade from miles 4-7 or so, but all in all I'm very pleased with having been able to push for almost 90 minutes of jogging. Never anticipated that I'd actually be able to pull it off. I'm now thinking about applying for a half marathon next June, since one of the most popular ones in MN comes around during that time (Grandma's Marathon in Duluth).

[Power Player]

Wow..10 miles..very impressive! Doubt I could pull that off.

I am moving so much better now though out on the court. I am running 1-2 times a week combining intervals and runs for 2-3 miles. It has really helped me out.

[gatorbait01]

I've been working on my fitness now for a few months. I'm much more fit than before, but I think I've been doing to many short sprints. I've mostly been running approx 100 yard sprints for 20 minutes. I have mixed in some 5ks. Maybe 1 every 2 weeks or so. Typically finish in 25 min, and once finished at 24:37, my best time.

I hadn't ran into a tough 3 set match to really test myself until this past sat. My opponent was a great grinder. In typical fashion I started out fast and got up 5-0. He seemed to settle down and was reading and anticipating my serves and ground strokes better. Held on to win the first set 6-3 but the points were getting very long.

By the end of the 2nd set. I was gassed. I actually tanked he last 2 games by just slicing everything to save energy for the 3rd set. I made a decent push in he third by serving and volleying just to shorten points but after close to 3 hours I was wasted and lost IMO to an inferior opponent tennis skill wise.

It was pretty depressing for his to happen again. Looking back I actually did do better than I normally do on a Saturday, but it wasn't quite as hot as the summer.

So I'm changing my strategy. Gonna be doing more 400s and I'm thinking of trying one of those running books with workouts designed to improve 5 k times.

PS. I had a headache which lasted until midday Sunday despite pounding Advil all day and drinking tons of water.

[gatorbait01]

Tried swinging less hard last night to conserve energy, lol. Didn't work. Oh well. Gotta keep working on fitness.

[gatorbait01]

Slapshot congrats on finishing your race. In the beginning of this thread I saw you wrote that you were following Hal Higdon's training, but subbing tennis for some of the runs. My question is when you played tennis what type of run did you sub it for?

Such as a run, fast, tempo, intervals, etc?