honestly, your body doesn’t give a shit about what you want it to do. it’s soul purpose will always be to keep you alive. it does not care if you look “attractive”, that is a psychological fabrication, it cares about keeping your heart pumping, your brain and vital organs functioning and keeping…
Hola, como va? Me gusta tu blog, dónde vives? Yo estudié en Salamanca en 2007/8, era increible,
Jajajaja tu blog también es excelente! Vivo, estudio, trabajo y corro en Castelló de la Plana, en el levante español, a unos 65-70 km de Valencia. Yo estuve viviendo un par de meses en Bagginton Village, cerca de Coventry, eso sí que era increíble!
Ok, engine legs: ON Runner’s high ON! Heading to my
LONG DISTANCE RUN: I really need this one. That weekly workout makes me feel better and all that crap… But it would be useless if it hadn’t a clear target. And it’s target is this last run. The most important reason I give my 100% everyday is to feel better, faster and stronger in that Sunday evening’s 20+Km run.
That’s it. 23 km. 2h 04m 57s. Average pace: 5.26. Fastest KM: 4m48s. Slowest one: 5m42s.
The feeling is wild… just brutal, you have to try. Races are fine, but facing the solitude of a 23km run is an incredible experience. Like praying your legs to take you to the next level. Like trying to run to the moon and come back. It makes me feel alive.
What about you? Let me see your post running faces!
SATURDAY WAS MY REST DAY. It had to be my rest day. I was meant to be my rest day. Ok… I confess, I couldn’t stay home, I cheated.
Rest day has to be respected and honored. Is like the fitblr’s Sabbath. Anyway, I don’t regret at all. Mistakes are part of the training too. And it had no running, no cardio, and legs weren’t used that day.
On Friday I planned to swim as cross cardio training, but fate was totally against me, so pool was closed…. Well… they can close pool, gym and even my home’s door, but no one can close my legs. That’s why I ran.
WARM UP RUNNING:
_1º: 4.74km in 25m03s
SHORT SERIES: Better known as sprints. Simple and effective. PURE POWER TO YOUR LEGS!
_100m x 4 series. _50m x 4 series.
LEG WEIGHT LIFTING: After the warm up and sprints, your legs are totally prepared to work them out in a merciless way!
_Leg press: 4 series x 20-16-12-10 reps. _Leg extension: 4 series x 20-16-12-10 reps. _Dumbbell lunges: 4 series x 20-16-12-10 reps. _Seated leg curl: 4 series x 20-16-12-10 reps. _Calf press on leg press machine: 4 series x 20-16-12-10 reps.
I really like squats, but I haven’t made them for a while due to a lower back pain when I do them. Don’t spit on my face, please xD
ABS WORKOUT: The same thing as Monday and Wednesday. As spotted on Thespartanwarrior blog: “The way to achieve excellence and perfection is through experience.” So I just let my body to experience the abs workout again. I’m sure it will lead me to excellence.
STRETCHING: This day has been a leg-killer, as you can see. That’s why you have to be patient with your stretching in a day like this.
This is how a training day has to end. Sweaty. Dirty. Messy.
On thursday I cheated a bit the plan I made. But it’s something inevitable. As I told you, planning has to be just a draft, so you can feel free to move, add, change or delete things depending on how are you feeling in the moment. And I felt awesome, so I thought it was a perfect day to beat Iwannarun10k’s challenge!
LATS AND BACK WEIGHT LIFTING: God will kill a cat if I don’t work my back out, so…
_Wide-grip lat pulldown: 4 series x 15-12-10-8 reps. _Seated cable rows: 4 series x 15-12-10-8 reps. _Close-grip palm up lat pulldown: 4 series x 15-12-10-8 reps. _1-arm dumbbell row: 4 series x 15-12-10-8 reps.
RUNNING CHALLENGE!: I wanted to make a shorter time in my 5K. That’s why I changed my running warm up to a two 5K series, and moved them after the weight lifting, in order to empty my glycogen storages with the peace of knowing the weights are done.
_1º serie: 5000m in 25:15 Speed: 5m03s/km _3 minutes rest and stretching. _2º serie: 5000m in 23:41 Speed: 4m44s/km _Challenge overcome!!!
STRETCHING: After the euphoria of beating your limits, back to reality with some stretching. Totally necessary.
Carli, Terrie and I had an incredible time at my now all-time favorite race. I completely understand how impressionable this race was to Nick.
One of the most coveted spots on the obstacle course would have to be the mud pit. The pool of mud was deeper than expected so I chose to attack…
OH MY GOD! In Spain we don’t import peanut butter, we don’t import th Galaxie 500 and now I realize WE DON’T IMPORT WARRIOR DASH! What the hell are we doing with our progress??? I feel like I was living in the third world. I should think seriously in moving to USA!!!!
At this point, things begin to get serious. It’s difficult to stay motivated when fatigue accumulates day after day. Tough day, but great results!
WARM UP BIKING: Have to say that: I. Hate. Spinning. Just to be honest with you. I would lie if I told you I love everything I do. Sometimes you just do something disgusting though you hate it because it will help you to make you better. I think that stuff we don’t like is what will help us to become stronger mentally, not just physically. And we really need to learn how to be more disciplined. (BUT I HATE IT TO DIE!!!!!!)
SHOULDER WEIGHT LIFTING: Thank you weight lifting, you are making me a faster runner!
_Seated barbell shoulder press: 4 series x 10 reps. _Seated dumbbell shoulder press: 4 series x 10 reps. _Front dumbbell raise: 4 series x 10 reps. _Dumbbell side lateral raise: 4 series x 10 reps. _Reverse flyes: 4 series x 10 reps.
MIDDLE DISTANCE RUN: Okay… here comes the funny thing. I use to run about 10-15 km in a soft and light pace (between 5:20-5:30 min/km) searching a path with HILLS! HILLS! KILLER HILLS! This time was something like:
_1º: 10000m in 52:48.
ABS WORKOUT: After the race above and the weights, your glycogen storage is probably hitting the floor. So don’t get mad if your will runs away from abs. Anyway, mine didn’t flee.
Right after first serie.
And doing elbow planks. Today’s topic could be “Things I hate to do though I have to xDDDD
STRETCHING: And be sure to take your time after that insane workout to help actively to recover your painful muscles. 20 min stretching for sure, I can’t get enough. Tomorrow soreness is not allowed, you guys!
Evolution makes you different. Makes you better. So DO EVOLVE.
WARM UP: Treadmill time. 5km. 25 minutes 10 seconds. Running at 5:20 with a couple of high intensity sprints.
CHEST WEIGHT LIFTING: I never worked my chest before, so it’s being pretty rough to build that muscle. Anyway, I need it too.
_Barbell bench press: 4 series x 12-10-8-6 reps. _Dumbbell flyes: 4 series x 12-10-8-6 reps. _Dumbbell incline flyes: 4 series x 12-10-8-6 reps. _Barbell incline bench press: 4 series x 12-10-8-6 reps.
STRETCHING: Taking it easy. Light legs stretching to end a light day.
Well, hun… you challenged my body, you challenged my mind, I pushed beyond my limits, here you have the results:
I kept motivated thanks to the challenge, so FROM NOW ON, I WILL PLAY “CHALLENGE THURSDAY” when I will accept a weekly challenge from my ask box and definitely go for it. And once I’m done with it, I will challenge you back. So come on and challenge me, you people!
Do you have any loose skin after losing all that weight? It doesn't look like it from your progress picture. You look amazing! You should feel very proud!
Mmm not loose skin after all. I took care of my skin, by remaining well hydrated from outside (body milk) and inside (drinking +2l of water every day), working my abs to use them as supporting structure, being sure of Vitamins E (skin regenerator) and C (protects it from external agents), and of course, doing lots of RUNNING! It’s a slow process and you have to be patient, but you can take a look on the results :) However, I do have stretchmarks. Not too many, but I have them indeed. I can’t fight them, but I either want to. I’ve learnt to love them. I treat them like they were tatoos (ugliest tatoos ever xD) that remind me I was obese, and that I’ve become fit just by inner will, diary effort, discipline and passion for that path which leads me into a stronger and faster version of myself. Thanks for the question and keep running, no matter what!
First of all, I want you to meet someone. Her name is Kelly. We met like three weeks ago, and I fell in love since the first time I saw her. That’s a picture:
I love the way she make me sweat….
WARM UP: I use to warm up every day, about 20 minutes. It’s just basic. Yesterday I was going to run large series, so I did a intense warm up running, since I needed my legs to be steady. 5 km in 25m14s.
ARMS ROUTINE: It consists in three biceps exercises, three triceps exercises and an extra for the forearms.
_Barbell curl: 4 series x 8 reps. _2-arm dumbbell preacher curl: 4 series x 8 reps. _ Seated dumbbell biceps curl: 4 series x 8reps.
_Dips (Triceps version) :4 series x 10 reps. _Triceps pushdown, V-bar attachment: 4 series x 10 reps. _ Decline EZ-bar triceps extension: 4 series x 10 reps.
_Seated palm-up barbell wrist curl: 4 series x 12 reps.
LARGE RUNNING SERIES: Let’s be serious here. The main idea it’s to run a medium distance (I use to do 1000m or 1mile series) in a fast pace, recover yourself in less than three minutes, and repeat as many times as you need. It’s highly recommended to run between 2 and 5 series. I did four 1000m series:
It’s very important to know your limits here, because in this fast series your glycogen storage get’s empty pretty fast, since high bpm rate cardio takes glycogen as it’s main fuel source. This is the reason why you should eat a little extra carbohydrates that day.
ABS WORKOUT: Abs is a higly related muscular group in running, since it has to be tough during the race in order to keep a correct and straight running stance. That’s why we should work them out more than the rest of muscles. I have my own-created abs workout including crunches, simultaneous and alternate leg raises, normal and lateral planks, isometric exercises and anything I would need to work all my core parts. I always suggest to create your own routine, with 6-10 exercises, do them all without stopping as a superserie, rest for 90 secs and repeat the process between 2-3 times.
STRETCHING: As you know, this is one of most important part in every training, and unfortunately, it’s also one of most “forgot” parts. If your time is running out and you have to choose between stretching and anything else, please, CHOOSE. THE. STRETCHING. In running days, we will pay attention on calves, hamstrings, quadriceps, knees and back, but never forget the muscles you trained with weight lifting.
That’s all for Monday. It’s easily understandable that not everyone can sacrifice two hours a day in his or her workout, but that’s just my example, the point is to help you adapting the tips to your own workout to make it more diverse and better to increase your running abilities.
When you begin to get serious with your training, you need to plan your week since its beginning. Things I use to keep on mind:
I have to put one long series day, one short series day, one long distance run. Like I wrote on my post, a runner’s planning needs to have different running paces in order to avoid the usual pace, if you don’t want to be as slow as you are now forever.
I need a rest day at least. Your body recovers everytime you give it some rest, like when you sleep. However, that’s not enough when you are taking yourself to the limit in every workout. That’s why is recommended to have a day at least in which you don’t work your body. Improvement comes when the body rests and regenerates itself. Moreover, it’s a great way to prevent injuries and excessive stress from overtraining.
Cross training is my friend. Your leg articulations may take too much pain. Cross cardio workout can allow you to keep training your cardiovascular and respiratory system by moving other parts of your body, or by using legs in a smoother way, specially before or after a leg-killer training.
Train every part of my body. Yes, I’m a runner, but as I told you on the post about running pace, to strenght your body by weight lifting is a great way to improve not just your speed, but also your tecnique, your running stance… since your arms, your back and specially your abs are highly involved in running.
That’s what I never forget when I plan my workouts. It never ends being 100% exactly what I do, but it’s very important to have a sketch with the main idea of how are you going to work out.
I know I told to post my daily routine this week...
But after posting my progress on Sunday, I received a lot of new followers (Greetings to all of you!), comments and people asking for advice, tips or puntual questions. I spent a few hours trying to answer them all, knowing my new fitblr friends, looking their blogs, following they back and introducing myself privately. So on Monday I was totally knackered! After the workout I tried to begin the post but I fell asleep after six words. One thing is clear though, If I follow you, is because I do care about what you think, what you say and what you do. Always.
Two anons in a day… What’s happening?! Hi there! I had a girlfriend, until I got big. I’m not saying we broke up because of my physics. But being fat led me to being complexed, being complexed led me to be depressed. And when you are depressed your life goes grey and you become a bag full of jealousy, quarrels and grumpy faces. So no, I haven’t a girlfriend by now. And I’m not sure if it would be what I need right now. Hugs!
Another month has passed. I finally reached my goal weight three weeks ago. I tried not losing anymore, but it’s being harder than I expected… I lost another three pounds, but I’m sure I will be able to fix that body mass leak soon! So…
SW on 2/1/2011: 258.39 lbs
CW on 8/19/2011: 171.42 lbs
Mood: Highly motivated, running like I was crazy. In my first month of weight lifting. Happy about where I am (here with all of YOU guys!).
Keep running, no matter what, bunch of bitchy little girls!
We are many people who began to practise running to be healthier, become fit and lose weight, but have ended hooked to the sport, even going to races and willing to improve our marks. If that’s your case, congratulations and welcome to the club! Maybe these tips are made for you.
It’s time to climb the hills!
To run in hills is a good way to enhance your leg’s power, not to mention the increasing intensity of your training. We should put hills in our workout at least once a week, preferably after a rest day. There are two ways of using hills, doing series or planning a route with a hill or more every km. Hills aren’t done at 100%, but 90%, staying focused on land’s shape. It’s a hard workout but pays off.
Prepare your dumbbells!
We are not talking about visibly increasing our lean mass. Weight lifting in runners may improve our potency, strength and endurance, better technique in our race footsteps and better muscular response to strain. We can arrange fitness sessions twice a week. A widely used resource by runners is to do weight circuits, where we go from one exercise to another without rest and doing at least from 15 to 20 medium weighted reps. A normal weight circuit for runners use to be formed with 7-9 stations, each one working one of the major muscle groups. With 2-3 laps to that will be a fairly complete fitness session for a runner. Once or twice a month we can replace one of these power circuits to work specifically with analytical exercises, specially the lower body. In these exercises we will put more weight and fewer repetitions, insisting on fast movement in the concentric phase and retaining weight on the concentric phase.
. Make short and long series.
To run almost every day the same time in the same pace it’s ok to get back in shape in the beginning, but there comes a time when we get completely stuck, and That’s when we need to change the chip to improve our body’s cruising speed. That’s what we get with series, shorter distances than usual with a tougher pace that gives your training a spike of strength with rhythms that couldn’t hold for long.
Short series are considered to be between 100 and 400m, and between 1000 and 5000m for the long series, mainly depending on the distance you want to compete. Put one day a week of each series and don’t forget to include a long distance run. After a couple of weeks doing that you’d notice speed increasing in your running pace. The number of sets to make in training will depend on your fitness level and test to be considered, but in general we can do about 5-10 reps on short series training and 2-5 reps on long series day, ALWAYS preceded by a good warming-up to prepare your legs to run with intensity.
Although each runner is different and trying to do a proper training is not easy, it is definitely true that gym workout, hills and series are the capstone to improve our speed marks. That things I learnt a couple of months ago really helped me to increbly increase my pace, so I wanted to share them with you to spread the speed to the world! Thanks to Saragetsfit, my sweet and hot translation helper. Next week I will post my own routine, so you will see how I use these tips in practice. Thanks for reading and keep running!
I’m pretty happy, just wanted to share with all of you, that today I finally was able to run under 7min/mile Exactly in 6:52. I’m so excited! My heart goes crazy! Well, maybe it goes crazy just because of the fatigue xD Next speed goal?
I should be all day on the beach. Instead of that, I’m spending the most of my holiday’s week between pool, running path and gym. Anyway, that’s the way I’m happy. Like said in a famous commercial: I challenge to what I did yesterday. I challenge to the world. I challenge in meters, in kilometers… And finally I challenge myself.
Smashing my own times: 1 KM: 4’39” 1 mile: 7’11”
I am addicted.
Luckily, If you manage correctly, there’s always some time left over to use it in other stuff…
Just went to a buffet for the first time since january! I have to admit I was a little nervous that I would overeat. I had all of my extra 49 weekly ww points and I used some of them but not as many as I thought I would. I had a big salad, watermelon, pickles, 2 small pieces of pizza, and 4 bites of lasagna. It was enough to fill me up and I was more than satisfied. I can’t believe how much I used to eat at buffets!
That’s a real success, as much as a new running record or a couple of pounds lost. It’s a won battle against the earlier version of yourself, against your beast inside, against all that voices in your head telling you to quit that though path. Congratulations Lindsay.
It was amazing. That feeling you get when you can push yourself to stay at pace with the top girls. I did end up stopping at one point though. I don’t know what it is but I get this pain in my lower stomach like..Let’s just say a feeling like something is gonna come out both ends. Yea pretty…
That’s the point! That feeling you talk right in the beginning… That’s successs
Aww thank you for the encouraging words :) I guess I do get a little impatient at times! Haha
Also, congrats on finally reaching your goal weight! That's a huge deal :)
P.s. I coulda sworn I was following you already! I am now :)
Thank you for trying so hard to achieve the healthy look you always wanted and share that journey with us. And thanks too for posting bikini photos ;) (kidding!)
Yes, It is indeed, and I’m very excited now, self confidence was an unknown thing to me until now.
You are doing an amazing job. Your blog was the second I followed in the beginning, right after Ben, your progress has been a big motivational source for me, and what the heck, your posts are always a reflection of your hard work and dedication. So I can’t do anything but encourage you to be the fucking best runner of your neighborhood! And to all the fitblrs, if you’re not following Phil yet, your dash is merely incomplete!
THE END OF MY WEIGHT LOSS JOURNEY, THE BEGINNING OF MY BRAND NEW LIFE.
I’ve made the decision. I’m not going to lose more weight. I’m done with that. I began on February 1st, as a depressed, asmathic, flat feet obese with a exact starting weight of 258.39 lbs. Today, August 1st, exactly 6 months after the beginning, I can describe myself a stubborn and dedicated warrior, or like lovely Sara use to call me, an overachiever; training for marathon, proud of the man I see in my bathroom’s mirror every morning.
Today I weighed in and finally reached my goal weight,to be under 176’5 lbs, exactly 174.17. I’m not gonna lie you who are trying to do something like that. It never was easy. I had to reject so much delightful food and alcohol, I had to run when it was terribly hot and sunny, tropically rainy, and even stormy. I’ve learnt about bloody nipples too. I had to hold back the urge to mourn in bed after a highly intense run training. But hey, I’m happy thanks to my will, my focus and my motivation; to all the people here that keep my inner fire always burning (Ben, Phil, Chrysti, Sara, Michael, Ali, Valerie, Lou, Zara, mortik0, Tara, Jayboo, the spartan One, the bodylover, Danielle, V, Ceebee and a large etcetera), and to the oatmeal, of course.
Now I don’t feel like I finished the hard working, in fact, the adventure it’s only just started. I’m still here to share the progress into a fit and stronger me and help and keep you all motivated in return. So you watched me lose, now watch me change. Because evolution makes you better. Do Evolve. Do life.