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  1. Hi! I have a question I really need help with. I'm a slow runner. I'm 5'11, 165 pounds, 25% body fat - I'm in shape! I have ALWAYS been slow. Over the last eight years I've read about form, I've tried a longer stride, I've tried upping my cadence. I've tried fartleks, hill work, increased flexibility, cardio training and strength training (which I still do and love). I've stuck with it. I run 5 and 10ks regularly. I've run one 10 mile race, one half marathon and one marathon. Ordinarily I might just accept it. BUT I am in the military, and twice a year I have to run a mile and a h
  2. Grayspeed's February Challenge. Over the last few weeks I've had a few revelations that have changed the way I approach fitness. Much of this comes from acknowledging my previous failings; the biggest of which was setting myself arbitrary goals without any clear progression or plan, and hoping I'd figure out how to get there on the way. Which has probably resulted in more wasted time and setbacks than I care to think about. The most important mindset shifts are thusly: 1) I should set clear goals that act as milestones on the path to unlocking skills that are meaningful to me. 2
  3. Hello, I'm 37, 240, and 6'4". In the past, I tried my hardest to try to bulk up in muscle mass, but I never could, no matter how much I lifted or how clean I ate. However, I was able to walk a full marathon and run a few half marathons about eight years ago. I swam a full mile in a lap pool here and there as well. I just read recently that one main reason ectomorphs like me have such a hard time building mass is because our limbs are so long, so doing a full rep of anything is significantly harder than it would be for someone shorter...which makes a lot of sense (le
  4. Mike_d85

    On your left.

    OK, time to speed it up. I'm training for a half marathon in November and I have no doubt I'll get the distance in, but I want to tick my speed up a little. From a bit of research it seems the two things that will kick up my speed a notch are sprint training (which trains short twitch muscle fibers giving me anaerobic speed over short distances) and fartlek (teehee) training which raises VO2 Max (the oxygen efficiency in your muscles for distance). To sum up research in a few sentences and grossly simplifying things: Sprinting will improve my over all pace slightly, my "gear switch" to a fa
  5. am currently undergoing a preliminary test to see if I can qualify for rescue swimmer school (search and rescue SAR swimmer) in July. that means I have to attain at minimum the following: run 1.5 miles in under 12 minutes swim 400 meters in under 11 minutes pushups at least 30 situps at least 50 pullups at least 2 The qualifying test it THIS FRIDAY!!! So I better be on my a game this week! I
  6. Okay guys! I need your help. For those of you who don't know my challenges but running distances is an intergral part. I finally reached a marker i was aiming for. I can't tell what due to a pvp challenge going on. My next target is increasing my running speed but i have no idea how to go about this. So annyone anny advice?
  7. So I have been training for a few years now, I am 20 years old and weigh 94kg. I'm not too strong, last time I tested my strength I was able to do following: 1. Squat: 120kg x3 2. Bench: 100kg x2 3. Deadlift: 120 x2 . I used to train mainly bodybuilding style with a 5 day split. Lately (last 4 months) I tried to incorporate a bit more strength work, powerlifting style, and really got to like it quite much, But I do miss the bodybuilding style. I don't want to train purely for one "type". I want to be strong, athletic and look good at the same time (duh... like almost everyone...). So I
  8. Next challenge, let's go! Why sharks? Why not! Sharks are cool. Sharks are social creatures. I want to be more involved with people. No reason to be shy, right? This challenge, I am going to read YOUR topics more than I read my own. I am going to follow and comment and support. Sharks keep moving. It's a myth that a shark will die if it stops swimming, but it is true that they need to keep water flowing over their gills in order to breathe. I am going to be a shark and keep moving. This will be a balancing act. I have so many hobbies! I have so many interests! Sometimes I get lazy or
  9. Some Assembly Required Challenge Number 6: still plenty of work left to do on the Year o' Fitness. Through the first five I've taken great strides toward transforming my old squishy body into something strong, resilient, and capable. Along with physical fitness I've also been developing daily life habits to improve my mental and spiritual well-being. I haven't been perfectly successful at all of my goals, but the continued effort is really taking root and helping me become the Ranger I want to be. Now it's time to put it all together. Fitness Quest Goal 1: Thor's Mindset I'm making it
  10. I'm currently packing up my whole life so it'll fit into my car (plus a few extra things my parents agreed to ship to me later...) to drive, by myself, from Virginia to Los Angeles and settle in a new city. Where I know noone. Crazy, I know, but I have long dreamed of writing for television and I'm not going to have much of a career out here. This has put me in the spirit of change and brought out a "yeah! I can do anything!" kind of enthusiasm that has led me to decide to try my hand at another challenge after a couple failed attempts. I think my last tries didn't work out partly because I wa
  11. SIDE QUEST II The Explosive Letterball https://www.youtube.com/watch?v=q6OYQSSKWDI (Pay attention to 2:12) We, as good members of the rebellion, know how to create a workout regime based on our needs, especially those as martial arts students. We focus on cardiovascular exercises, weight lifting, calisthenics using our bodyweight, yoga and stretching for our flexibility, and most importantly, our martial arts practice. However, one of the things that set us apart from the rest of the Rebellion is the speed and explosiveness for what martial artists have become famous. This week’s Side
  12. Introduction Hello, I'm ElfiKay! This will be my second challenge, and I'm very excited about it! [You can see my first challenge here: http://rebellion.nerdfitness.com/index.php?/topic/51982-elfikay-embarks-on-her-first-quest/ ] I've lost 10 pounds since jumping in here, and have gotten up to full 30 minute runs! Now it's time to start developing the attributes every good Ninja needs: dexterity, strength, and stamina. Main Quest Increase my Ninja attributes [dexterity, strength, and stamina] Goals 1. Stamina/Dexterity: Run 3 days a week, and follow the stride workout for speed listed bel
  13. Never thought I'd end up as a belligerent tavern-dwelling NPC. Time to unleash the cool rogue it is inside. Main Quest +STAMINA: 5k under 30min. Broke all the rules and did a mini 4 week challenge before this cause I just couldn't wait. For my first real challenge the goal is to run that 5k under 30 min. My current time is 40 min. Here is the plan. Starting out at 4.5mph, I will increase speed by .4mph every week until week 4 when I reach 6mph, then play it by ear from there. Side Quest 1 +CONSTITUTION: Keep doing physio exercises everyday. Following a program like this. https://www.yo
  14. The earth is getting hotter. The trees are drying up and strange creatures are starting to appear. There are insects and reptilians of every description taking over the land. To touch the ground means pain, agony and burns. To be out in the environment, you cannot last more than a few minutes without respite. This is life in Tucson, AZ. Dizz wanders the desert, watching it change from a temperate paradise to a burning hell. She must adapt or die. She meets a lizard and it is glowing with a strange iridescence. The lizard is friendly and climbs her clothes to her shoulder. It whispers i
  15. Continuing Main Quest:Under 200 Lbs by 30th birthday (12/04/14). Mini Quests: 1. Get Stronger [sTR +3]Increased upper body strength through Push-Ups, Pull-Ups, Chin-Ups, Bench Press, DB Fly, etc. A = 10+ Pull-Ups In A RowB = 5 Pull-Ups In A RowC = 10 Chin-Ups In A RowD = 5 Chin-Ups In A RowF = <5 Chin-Ups In A Row 2. Run Faster [DEX +3] [sTA +3]Beat high school best 1 mile time of 8:00/Mi through interval training and increased mileage. A = Faster than 8:00/MiB = 8:00-8:30/MiC = 8:30-9:00/MiD = 9:00-9:30/MiF = Slower than 9:30/Mi 3. Clean Eating [CON +3] [WIS +1]Incorporate larger amounts a
  16. Hello! This is my first post here on Nerd Fitness, and I wanted to start with a blast, here's my fictional backstory: "Fidel Sebastián is pretty much what you would call a shy guy who doesn't like to talk a lot. He's always reading a book, or playing videogames, Minecraft is his newest videogame addiction. He has a solid group of friends, but overall, he's your typical shy guy. But not all the time! He recently discovered that he can come with an answer to almost anything people ask him. He has a special power to think to a solution to anything possible. Heck, he already tasted the power of j
  17. Hi my lovely fellow scouts, I'm back (late as per usual) with you for a bit ! When on holiday in Cornwall, I managed to break my back - at least it felt like it - while body boarding. A wave smashed my upper body down while hurling my lower body up, resulting in a very unhealthy forced back bend. Not good. I had been training back strength (pull-ups) and back bends (bridges and all) with the assassins and that, right now, is definitely off for the time being. My GP says not to worry, but when I do push ups, pull ups, or even slight back bends, I still hurt. So I'm back with you for my
  18. Hi All, As you may note in my signature, I came to a realization recently that my Dexerity (aka speed and agility) is severely lacking. My husband and I are planning on moving onto a sailboat in the next year and it is very important to me that I be able to react very quickly in dangerous situations and not freeze. For example, the other day I watched as my son ran into my husband on his bike because he wasn't looking forward. I easily should have been able to yell to my husband to move out of the way or to my son to stop, but instead I just braced for impact and they were both hurt (not ser
  19. I have long watched heroes like Black Widow take out baddies while tied to a chair, or James Bond scale a building and still be ready for a fistfight once inside, and wondered to myself how I would fare in the same situation. I could care less about the suits and spandex, but as I watch these heroes or read about Frodo climbing Mount Doom, I feel a flicker of doubt. Would I be able to do the same? I'm also a bit of a flaming feminist and well, if women in Hollywood are going to be outnumbered 3:1 (true fact) then I'll just have to be my own hero I want to be strong. Whether it be for the
  20. "Dominated 27 as a Ranger" I'm 27. WOW! Twenty.....SEVEN! Having my birthday 30 days after the New Year - the time where the "resolution" death, depression trend, and freezing temperatures skyrocket - is interesting to say the least. And myself? I'm happy! Like every birthday, I am ready to take on the new age, my new year - the new me! It's an exciting time to reflect on the person I was with the person I've become and plan for the person I want to be. Freaking awesome time! Then, a few weeks before I had to say goodbye to 26, I FREAKED! I didn't want to let 26yr old me go. I didn't want
  21. Just out of curiosity, would it be possible to use the C25K program to increase my speed? I learned to run about 4 years ago using the program, but I live perpetually stuck at a 10 minute mile pace for a 5K. I'm thinking it might work if I were to jog during the "walking" parts of the program, then push myself much harder during the "running" parts. Or does anyone know of a program designed for increasing speed? I really like the C25K format, and the apps you can get to go with it, so I'm hoping either that will work or I can find something similar.
  22. So, I'm a pretty strong guy. My body has no problem mustering power for a big pull or push for a max effort, but get me in a workout and I crumble. I actually think my conditioning is getting worse, too. Today for example, I did a strength workout of 7x7 deadlifts at 375#, which is 75% of my 1RM. That smoked me. So, I had no gas left for the WOD: 25 rounds of 1 power clean, 3 front squats, 1 push jerk at 135#. The workout was capped at 20 minutes. I eeked out 15 rounds. Most of my gym's workouts are capped and I hit the cap most of the time. I'm a big guy so I modify most of the body weight mo
  23. My mission: to run the Marine Corps Marathon and not get picked up by the sag wagon (~12 min/mile). Goals: Run 5 miles at least 3 days a week Do a hill run at least one day a week Cross train at least 1 day per week Do a long run each weekend
  24. Hey All. I'm in need of a workout routine that can help me excel as a fighter/warrior/martial artist. At the moment I'm extremely fat, and it needs going now. I just need a plan that will include what to do, for how many reps then the next item! I'm initially looking for strength and cardio workout. Currently I just dally about the gym picking random machines and random stuff to do!
  25. So, I've finally gotten back in a bit of a groove for running. I just ran 5k in 22:38 today, and had at least a little left in the tank at the end. Now here's the catch: I'd like to try to hit a 21:00 5k by the end of March. Why? Well, during March my gym has a fitness challenge of sorts, with multiple levels of "standards" in various events - running, biking, swimming, and strength(Big 3 lifts + pull-ups). I want to be the (relatively rare) guy that can show off good results both strength events(deadlift) and endurance(5k) - <21 minutes is the 5k standard. I've got the deadlift par
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