Need some help!

[higgies]

Ok, so...

I decided to stop weights for a period of 4-6 weeks, and was running 5 days a week only with some ab work too. Typically, my body responded very well to running. During this time though, I did not see the expected results. I find that by the 3rd or 4th day of running my legs feel very tired. My cardio isn't giving me a hard time, but my legs just don't feel up to it. Think I'm over doing it and I need recovery time between runs? Yesterday my calf really started bothering me and I don't think I should run on it today.

[Richt]

Re: Need some help!

Paul its not a good idea to run everyday. I run quite a bit as you know, but try to limit it to every other day. Resting the legs is a good thing and makes you stronger. Try rowing on the odd days as that doesnt use your legs that much.

[julirama723]

Re: Need some help!

I'm by no means a "runner" but I do run...and I notice that I could do a LOT more if I took a couple days break every now and then. Last week my knees/calf muscles started to ache...after a 1/2 mile. So I didn't run for 2 or 3 days, then had no problem doing 5 miles. If my muscles/joints are sore I've found that a bike workout really loosens them up but still makes me sweat. The elliptical is also great for this--its' a more gentle motion. So if you don't want to skip a cardio workout, go for an elliptical or a bike workout. I wouldn't stop the weight training, I'd mix it in with cardio--alternate cardio and weight days...

...but then again, I'm no expert. I've just found that this works for me--I am constantly using different muscle groups, yet giving each "worked" group a long enough rest.

[higgies]

Re: Need some help!

Ok, so the schedule I think I'm going to return to is:

Monday - 10 minute warm-up jog, then weights
Tuesday - 30 minute run
Wednesday - 10 minute warm-up jog, then weights
Thursday - 30 minute run
Friday - 10 minute warm-up jog, then weights
Sat/Sun - Off

Does that sound more reasonable?

[Richt]

Re: Need some help!

Ok, so the schedule I think I'm going to return to is:

Monday - 10 minute warm-up jog, then weights
Tuesday - 30 minute run
Wednesday - 10 minute warm-up jog, then weights
Thursday - 30 minute run
Friday - 10 minute warm-up jog, then weights
Sat/Sun - Off

Does that sound more reasonable?

It sounds more reasonable Paul, yes. But could you substitue the 10 minute warm up jog with a 10 minute work out on the eliptcial trainer? Then your arms get a good warm up ready for the weights also

[ttdriver]

Re: Need some help!

IMO, a rest day means NO RUNNING WHATSOEVER.

Your rest days are your "strengthening days" .. the days when your body is repairing those minute muscle tears that occurred during your training. You simply must NOT run on rest days. And, as an aside, the older you are, the more rest days you need because your body repairs itself SLOWER.

Betty

[Lady_Hawke]

Re: Need some help!

DH is a runner and its every other day for him too.

If your leg is hurting, thats your body telling you "dude, I need a break" and go take a lovely soak in the tub. Candles and all, treat yourself good!

[higgies]

Re: Need some help!

Older?! Nooooooo! Yeah, I noticed that I'm starting to get those aches and pains more regularly.

Well, all I have to choose from for equipment is a treadmill, a stair cimber, and a bike...

I do the 10 minute warm-up jog to get my burned calories up too. Hmmm...ok, I'll try the weights only on weight days and the running on my Tuesday/Thursday.

[dotsamantha]

Re: Need some help!

A versa-climber would make for a good warmup also... rowing as Rich said, as well as elliptical. I try not to run 2 days in a row, my hamstrings get pretty mad at me when i do.

[higgies]

Re: Need some help!

Well, the calf is still hurtin. Not as bad as before, but still not ready to run or anything. It's making me sad...and weird to say I miss running!

[Qjakal]

Re: Need some help!

Ok, so the schedule I think I'm going to return to is:

Monday - 10 minute warm-up jog, then weights
Tuesday - 30 minute run
Wednesday - 10 minute warm-up jog, then weights
Thursday - 30 minute run
Friday - 10 minute warm-up jog, then weights
Sat/Sun - Off

Does that sound more reasonable?

Ok, here comes some patented "old guy" advice that took me 40 years of various weight loss and athletic competition to verify.

1--Add jump roping to your workouts after weight lifting. Develop your own routine but don't go too easy on yourself. You'll be amazed how bad you are at this and how much it'll hurt and where. Wait until your calf is healed...you'll be needing it...lol. It's a great total body workout. Eventually you may want to utilize it for your warmup pre-weights as well.

2--You mentioned ab work but I don't see any in there and "floorwork" is essential and should be at least a few times a week as well. Do a variety of core muscle group exercises, especially crossover ones for your obliques as well as upper and lower ones in general. Maybe a nice long session on Saturday morning before you shower up and grab breakfast and shorter more intense ones on the running days post-jog would work for you?

3-- One full 36 hour period of rest is enough for recovery, even at an advanced age. Your body is a wondrously efficient machine and responds well to routine and discipline. As your fitness level increases you'll be tempted to push this limit, but don't....

4-- Try to find an organized activity or sport you enjoy and train towards it. This allows you to focus on the end goal and gives your workouts purpose beyond their own sake. It's like having a group of personal trainers when you have teammates or competitors that "lurk" in the back of your mind on days you may be tempted to dog it or outright bag your sessions. HUGE plus if you can get involved in something of this nature.

Stop weight lifting? Wassup with THAT statement big guy? Switching from free weights to circuit...doing some different parts perhaps...reworking your sets and pyramids maybe...but STOPPING? 30 whacks with the proverbial wet noodle.

End of oldguy advice.

Q

[higgies]

Re: Need some help!

Thanks Q.

I have limited resources for working out where I am. So basically my workouts have been circuit training on machines (no free weights anymore). I take very limited rest (like almost none) between exercises and rotate through them 3 times at 15 reps each. With the things I have available to me right now, that's about the best I can do I think. I just include my ab work in my weight sessions. I do 180 crunches in sets of 60 with 60 leg raises in between the two sets.

I like the rope work idea. Back in the day (sorta "old guy"/Al Bundy story here), when I was a solid 255lb middle linebacker, I used to train heavy. We used to do weighted ropes for like 5 minutes and alternating single leg/double. Those were an amazing workout and definitely increased foot speed. My workout consisted almost entirely of free weights and lasted for about 2 hours. The core exercises were half pyramids based on a percentage of your max at each set, increasing the weight down to 2 reps per set. The supporting muscle groups were done in 4 sets of 10. These workouts definitely worked if I wanted to build miscle mass and strength.

Now, I have different ideas about what I want to do. I want to be in and out of the gym in 45 minutes. A bad shoulder and worse knees seem to bother me whenever I do free weights for some reason. The time off weights was really just an experiment for 4 weeks or so. I could never stop doing weights completely. My body reacts very well to weights, but the problem is that they grow quickly...so I tend to add mass, which I don't want to do.

I'd definitely like to take the rope advice. My sports these days consist of bowling and golfing. At least I can drink and smoke while doing those... JK! Motivation definitely isn't one of my problems. I rarely, if ever, don't want to go to the gym or go for a run.

Anyway...just letting ya know where I'm coming from. Thanks for the advice!

[Qjakal]

Re: Need some help!

Just remember when you're taking advice that you get what you pay for...hehe.

Seriously though, we seem to have the same body type and I also don't want "mass" because I play racquetball. I've geared everything towards endurance but even so I tend to be thicker than the average player, and in this game you want to be lighter and faster while *strong enough* to retain your foot speed and form.

Sorry to hear you're on a limited gym setup AND short on time...bad combo usually. I can see the circuit being beneficial if you're struggling with injuries that make free weights tough, but, as I'm sure you already know, nothing really compares to free weight work for the overall fitness gain and strength.

Gotta do what ya gotta do though, right?

Grab a sport though bud...it makes progress so apparent! Intramural/social volleyball league at the local school or Y or something! I ditched bowling this year just to have one more gym night. Less social but productive!

Oh man it's almost January again...gym will be filling with the newbies and coupon people....grrr. Makes it tough to get stations for a few months!

Luck to you and keep us posted. I really need to get some current pics up on the Board. Add it to my lengthy "to - do" list! Happy rope work!

Q

[higgies]

Re: Need some help!

Yes, I've been debating joining the gym around the corner, but I know at the new year it will be ridiculously busy....so retarded with all the newbies and the wannabes...grrr...

So perhaps I'll wait. See, the problem I have is that right now I only have a fitness center in my apt complex that only has a treadmill, bike, and stair climber and a universal gym. I would really like to add the rope though. I think I'll go get a weighted rope, maybe like 1-2lb rope...that makes a huge difference. It'll also give me a good cardio workout.

Thanks man!