Evaluate this please.

[arch01]

I *really* need to get better about cross-training. I've started swimming again but 95% of my workouts are just running.

I'm considering going to work out with a group that just formed in my area-they do 530am workouts 3 days a week, which fits in well with my schedule. Example workouts:

Large Lap
(run)
Pain Stations with small lap in between

Dips, Curb push ups, Squats, Squat toe lift, Down dog leg lifts, Dirty Burpees, Curtsy Lunges, Mountain Climbers, Spiderman, Wall Squat, Walking Planks, Jump Lunges, Squat Side Kicks, Squat Back kicks (and maybe a few more I'm forgetting)

Finish up with Abs in Cadence: Lady like crunch, figure 4 crunch, Toe touches, Bicycles, Homer/Marge

Stretch

Warm Up: 2 BIG Laps

Workout:

50 reps with lap in between: Tri-dips, Wall Squats, Crunches, Wall Push ups, Plank hold, Alt Lunges, Bicycles, Picnic Push ups (they were NO picnic !!), Squat Kickbacks, Homer/Marge, Dead Bugs

Warmup

Buttkickers 10

High knees 10

Storm troopers 10



Large Loop Run



20 - Jacks

19 - mountain climbers

18 - Spider-Man

17 - Squats

16 - Lunges

15 - traditional Push-ups

14 - Crunches

13 - Curb push ups (one side)

12 - Curb push ups (other)

11 - toe touch sit ups

10 - oblique sit ups (side to side)

9 - lady like sit ups

8 - Dirty Burpees

7 - High Knees

6 - Buttkickers

5 - Jacks

4 - sprints

3 - Burpees

2 - small loop runs

1 - 60 Second wall sit



Wrap Up

60 Second Plank

Bicycle Crunches - in the circle while others holding Boat;

SO.

I have a couple reservations about this group-1 it's peer led (most have some sort of fitness background and training), 2-everyone gets a nickname (weird to me, but I can get over that). There is a very small faith component at the end, and I'm not religious, but that's NBD. In the workouts above I don't know WTF some of it is, but I'd imagine I'd learn quickly.

Thoughts on the workouts? It'd be nice to go and work out with a group and meet some new people around. I've been struggling lately with friendships that are fading for a variety of reasons-and I'm not overly outgoing, so it's tough for me to get out there and make new friends. 

[shelbyann]

I also don't know what some of that stuff means although I am curious (homer/marge?)

I sometimes do a bootcamp-style workout to supplement my running and it works pretty well - I've seen some improvement in my strength and core strength even though most of it is bodyweight. It seems like this would be similar?

Also, you don't mention a cost - if it's free I'd try it for sure!

[thom]

I agree with Shelby. I think this could be a great thing to try out and see what you think. Especially if the $ commitment is small or free.

I'd give it a few weeks at least, because with all those new moves I bet you will be sore and feel rough at least the first few times. GL!

[emuni04]

I'd definitely give it a try. I think it would be a nice complement to your running.

[sugarbear]

What's your goal?

In my experience, things like Tricep kick-backs and oblique crunches don't actually do much for me, considering the high-reps combined with lots of steady state running that you're doing.

Are you trying to get strong? Build muscle? Lose weight? Get faster?

[arch01]

May 16, 2014 11:58:50 GMT -5 sugarbear said:

What's your goal?

In my experience, things like Tricep kick-backs and oblique crunches don't actually do much for me, considering the high-reps combined with lots of steady state running that you're doing.

Are you trying to get strong? Build muscle? Lose weight? Get faster?

Honestly? I really don't have a goal other than to break 2:00 for the Kiawah half, which shouldn't be an issue. Other than that, work out enough so I can eat/drink what I want, within reason

It's free-so I guess it can't hurt to try it out. Now to figure out what shoes to wear...I retire my old running shoes at 300mi, can I just wear those for this? I'm an over-pronator and don't want to injure myself.

[arch01]

May 16, 2014 8:30:22 GMT -5 shelbyann said:

I also don't know what some of that stuff means although I am curious (homer/marge?)

I sometimes do a bootcamp-style workout to supplement my running and it works pretty well - I've seen some improvement in my strength and core strength even though most of it is bodyweight. It seems like this would be similar?

Also, you don't mention a cost - if it's free I'd try it for sure!

It's free-and everything is body weight. They do have some Tabata classes and other stuff in other parts of the city, but my area is all bootcamp with no equipment necessary.

[sugarbear]

May 16, 2014 13:43:09 GMT -5 arch01 said:

May 16, 2014 11:58:50 GMT -5 sugarbear said:

What's your goal?

In my experience, things like Tricep kick-backs and oblique crunches don't actually do much for me, considering the high-reps combined with lots of steady state running that you're doing.

Are you trying to get strong? Build muscle? Lose weight? Get faster?

Honestly? I really don't have a goal other than to break 2:00 for the Kiawah half, which shouldn't be an issue. Other than that, work out enough so I can eat/drink what I want, within reason

It's free-so I guess it can't hurt to try it out. Now to figure out what shoes to wear...I retire my old running shoes at 300mi, can I just wear those for this? I'm an over-pronator and don't want to injure myself.

So, I'm likely going to be the voice of dissent; take this with a grain of salt.

This kind of work is not going to make you stronger. And it's not likely going to make you faster, either, since it will be more like cardio than strength training. MOST people cannot get strong on bodyweight exercise. With all the mileage you're going, I think this workout would do nothing more for you than make you tired and sore in a few spots that running doesn't hit.

If you want to make your running faster, I would add hills and some tempo work (I have no idea if you already do this).

I would eat a lot of food.

And I would lift heavy on two non-consecutive days that are NOT followed by your long runs. Something like this:

M-- Tempo (4 x 800 or 3 x 1 mile)
T-- lift
W-- easy 4 miles
T-- lift
F-- hill repeats
S-- off
S-- long run 8-13 miles