TT Running Club

“We had a pedometer program at work for 6 weeks. I built up to it and ended up averaging 11 miles a day for 2 weeks.”

“FREDERICK, Colo. (AP) — A Catholic priest faces an indecent exposure charge after jogging in the nude about an hour before sunrise.

The Rev. Robert Whipkey told officers he had been running naked at a high school track and didn't think anyone would be around at that time of day, a police report said.

He told officers he sweats profusely if he wears clothing while jogging. "I know what I did was wrong," he said in the report.

http://www.sun-herald.com/floridanews.cfm?id=320”

“so he doesn't sweat when he's nekkid?”

“I really don't know what to say about this. Nuns aren't even naked when they shower, possibly not when they're born.”

“I tell ya what, The workouts have begun to pay off. I felt a huge difference at the end of this last hike. The hills didn't slow me down nearly as much, and I wasn't nearly as tired at the end of the trip.

Speaking of that I'm gonna be running 4 miles tonight after work. My time has steadilly been improving but it's still not very good. I want to be able to run 4 8minute miles in a row by October. That means I need to majorly shave my time down. Right now it takes me about 11 minutes/mile on a 4 mile run. I know that is pretty sad but it's better than I was doing when I started.”

“the improvements come very slowly - but it does happen.

I found a good way to improve my overall speed and pace was to run 400 meter repeats - like 8 - 12 of them back to back at a local high school track. I'd run a lap about as fast as I could stand adn then walk half a lap to recover and repeat - 8 - 12 times. Do that one night per week and over a couple of months you will get faster.”

“That's the hell of Roam. I can only actually run one night a week because I can't leave my girls in the house at night by themselves. They are too young. I have been hitting the stationary bike, and free weights on the nights I can't run though, and that seems to do a little something at least.”

“aha, i can relate to that.”

“Ran my 4 miles last night. Something is wierd though. My pace must be slowing because I ran more than normal, and still finished in the same time, so I must be running slower even though it is longer distances, and walking faster for shorter distances. Hell, if this keeps up I will be skipping for four miles before I know it...”

“the weather is too nice to NOT go running today. this will be the first time out since i sprained my ankle climbing in the gorge. it's strange how it doesn't really hurt when i climb but there is a certain stiffness that remains. well, i know what sasafrass would be telling me so i started gentle stretching after all the pain was gone and over the last few weeks it has show good progress. i'll go at an easy jog... i'll take my rottie with me which is a huge speed throttle... a major slug.”

“easy run for me but i think i nearly killed elvis. i guess i would also cave quickly if i hard to run on hot sunny weather while wearing a black fur coat.”

“I have been doing a little running lately. Last week, ran 4 miles twice, about 8:20 per mile. That is much farther faster than I was running three months ago.

But not nearly as far/fast as I was running three years ago. Oh well, I feel good about the progress.”

“Running, whats that?”

“hair like a what and cheeks like a babies what?”

“on my lunch break today i cranked out 4 in 30:44... smokin' for me. it's really nice, sunny, cool weather today which is why i took time off during lunch to run... so good for moral and "mental sharpness".”

“Finally back in the swing of things after a few slow weeks. Getting my speed back in this cooler weather. Ran one of my top 10 fastest 4milers this wk 29:27. Very happy with that, fall running looks to be good this year.

As an aside I have been riding my bike most every day to work (6.5 round trip) and about 30miles every monday. My legs are a bit tired but I am feeling fast improvements in my pace. A great combo...”

“you guys suck... 2 miles in 20 minutes for me :(”

“i used to switch to cycling when i needed a break from running. it's a great sport to cross-train with on recovery days. different muscle groups and all. swimming is better, i think, but a lot more of a pita.”

“I was swimming laps for a while there, last winter, but haven't done that in months. I've been a slob with running lately - the last two weeks, I've got zero miles!

need to fix that.....”

“Swimming is work. My form is so amazingly abysmal. I love to swim for pleasure but not excercise (excluding the lake in the summer) in a pool.”

“I need to get back to running. Foot issues, laziness, and currently fighting a cold are my excuses.”

“Birch, thats a pretty kickazz pace! Good job man! I rode my mtn bike to work a few times, but it's a pain - too far to do it all the way, so I was parking part way here and riding in - too much going on in the afternoons and needing to get places after work. Wish I lived closer to my office.”

“man, y'all are kickin my azz. I'm at 4 miles in 45 minutes, but haven't been at it that long either. I'm stayin with it. Just set things up with my babysitter to watch the little one on Monday mornings so I can run. I've been trying to ride the bike at night on other days but the last couple weeks at work have been murder, and I have fallen away from that. I've still been spending some time with the free weights about 3-4 nights/week though, and keeping up with the healthy foods.

Hey, question. Do you guys try to boost your protein intake to help build muscle? I have kinda ben watching lables etc. and it's pretty hard to find something with a real good level of protein in it. Do any of you take suplements? If so what kinds, and how much?”

“If i'm at the gym as frequently as I'd like to be (three nights per week) with weights - then i usually do a whey protein shake at night after the workout. Other than that, i just watch fat and carb/sugar contents and try to keep it on the lower side of the spectrum, don't go to obsesive about it.”

“first, that was my 4 miler not birches, thank you very much my little droogie!

yes, i supplement protein. i try to get at least 150 grams per day and that's hard for me to do without a supplement. I'll put down 50 IMMEDIATELY after a hard workout. i pretty much run or climb every day and on days when I do both I guess I wind up putting down 100 grams (twice per day). i use whey isolate. it's a complete protein and is fairly cheap. i won't say it tastes good because it doesn't taste great but it's tolerable. i buy it in large sacks at the health food store which makes it as cost effective as it can be.

i am convinced that it makes my recovery much faster. like i said, if i didn't do this i am sure i would not get enough... not close.
last edited: 9/13/07 3:08:23 PM”

“HOLY SHlT JIM! That's like eating a side of beef every day. Ya, I'm gonna have to start looking into this stuff. I knew I wasn't getting nearly enough even with my new healthier eating habbits. (note I did not say diet, cuz I ain't dieting)”

“3 oz of lean beef has 21 grams of complete protein. indeed you would have to eat a lot to get 150 grams (1 1/3 lbs) but that's the point of supplementing.”

“Well, thanks for the inspiration folks (I read this thread prior to heading out). Me and the dogs just flew through 4 in 28:34 (that is speed from my late 20's), it was crazy hard but fun. I let the dogs go as fast as they wanted and tried to keep up. The cool weather has put a pep back in their step.

MG, dont sweat your times, if I recall you just picked running back up right? I been doing this nonsense for 16 years. I dont use any supplements. I have in the past but never cared for any protein drinks I tried. The only recovery drink I like is R4 its good stuff. Now I just eat a good snack when I am done. I make sure I stretch take my vitamins and drink a bunch of water. If you find one you like use it for sure.

I eat roughly 60-70 % carbohydrate, and 15-20% protein, 15-20% fat routinely. That seems to be a good balance for me.”

“Thanks for the break down Birch. I'll try to use that as a starting point, and adjust it to how I feel. Congrats on the run too dude. That's great!”

“wow birch, that's outstanding! man, the cool weather running feels good!”

“6 miles today but slow. paying for a hard climb yesterday and fast run the day before. performance i can do but recovery takes more time now that i am old and crunchy.”

“Old and crunchy my eye Jimmy.

I asked the dogs if they wanted to run, my pointer pressed her head lower on the bed flattened her ears and looked at me with a less than enthusiastic expression, the mutt went nuts as usual. He and I did a 5miler (38:12). I love seeing how wound up my dogs get when they wanna run. You'd never know they were both about 9 years old. At this point I dont enjoy running without them. Something about watching a dog run, its awesome.”

“my rottie gets all excited and then i have to drag him after the 2nd mile. damn dope dog.”

“Thats a big dog for running. I bet he's quick at 40yds, scary too. I already have my next dog picked. Hopefully it'll be years before we need a dog.”

“haha, so true. don't know about scary but i guess if you didn't know him you would be. he is a VERY confident dog but a total marshmallow.”

“Wow, had one of those awesome runs tonite. I have bumped my runs till the later pm and am loving it. Its dark, cool and way less traffic. Iheaded out for a quick 4 miler and felt so good that I ended up doing 7.8, my longest in a while. Averaged just under 8:30, goot love it.”

“I've been running with Molly, my yellow lab. She's still a puppy, about 20 months old... She goes the 4 miles with me, at a little over 8 mins/mile she is just trotting along, that is an easy pace for her.”

“that's sweet birch. weather got crazy hot this last week and i found other things to do during the spell. now it has cooled off again, but so have i... not nearly as fast but still running about 6 miles every day. zero pain in my right knee, which is all i care about right now. i have been going crazy with the climbing and doing a lot of laps and inverted climbing (builds a LOT of endurance, strength and strong cardio). they say that there is nothing like running for cardio but lap climbing tops it as far as i am concerned.”

“Jimmy san, do you climb at Planet Rock in Chicago?”

“nope. i go to lifetime fitness (about 1.5 miles from my house) and vertical endeavours... ve is better but more expensive and further away.”

“We have the husband's two gyms within 20 miles of us, I guess the wife got the Chicago location. They're who usually sets up the ropes courses for the Adventure races around here. They are nice climbing gyms.
last edited: 9/27/07 11:20:07 AM”

“Bought me a new pair of running shoes last weekend. Gotta get back on the horse”

“ close ital

I need a new pair of shoes too....”

“i am so freaking sick of running in 85 degree heat!!! 6 miles today and the last two felt like i did them in the sweltering heat of dagobah with yoda on my back whacking me with that #&%!$ing stick of his.”

“LOL! Faster! A Jedi you are not! HmmmmMMMMmm!”

“A new PR for 4 miles today, 27:54 finally broke the 7min barrier I have battled. It was great but I almost puked and got a big blister from my new shoes but I couldnt care less.”

“DAMN!!! You rock dude! Great job. That is almost exactly the same time I ran my last 2.5 in. You're smokin!”

“6:40, but that's only for 2 miles. Gotta go slow and steady on the long runs.”

“Holy sheeeite! dude thats awesome..great job!”

“Thanks MG, I did the first two in 14:36, the last in 13:18. I am happy with the last half big time. That is 100% for a 32-36 year old on an Army PFT, a 96% for a 17-21 (as if this matters) its just the scale I use to judge my runs. Its still shy of my best 2 miler at 12:04 but that was 15 years ago, soon I hope.

Glad to see you are sticking with it though. The first few months can be the hardest. Keep it up.

I always get motivated by this stat.

5% of americans can run 3 miles non stop
3% can run 5 miles non stop.

I wish that I could site the source, its been a while since I read that.”