Question for runners

[bmac4]

Yea, I live in Cumberland right inside the Perimeter and about *1 mile from the new stadium. We have miles and miles of new running/bike trails and adding more all the time. Here is the Bob Callan Phase 2A (Rottenwood creek) from last week.

* First exhibition game is tomorrow night (NYY) and debating with neighbors if we will hear it (and especially rock concerts [Billy Joel on 4/28]).

Oh nice! Yeah I want to go to the new stadium, but I don't like the location much. Traffic is going to be a nightmare.

 

[Julien]

Oh nice! Yeah I want to go to the new stadium, but I don't like the location much. Traffic is going to be a nightmare.

Tell me I live here. There are a couple of advantages. There are many more access points (roads) with 14 and Turner Field only had about 6. Also there are many more parking spaces. They are just not centralized. Here are a couple of pics (I have many and run through all the time [and get caught by security too]) of the stadium and looking into The Battery.

Here is the pedestrian bridge that crosses the Perimeter. About to run across it any day (if i don't get stopped).

 

[Julien]

Here it is 10 days later. They have erected a barricade (that I squeezed through) and a fence (had to jump). Too chicken to try and cross it yet. Workers on other side anyway.

Here ia an older pedestrian crossing from Cumberland Mall to the Cobb Galleria (SunTrust Park right background).

This is the pedestrian bridge crossing Windy Ridge Parkway and I75 leading up to the stadium (behind me).

 

[44267547]

Here it is 10 days later. They have erected a barricade (that I squeezed through) and a fence (had to jump). Too chicken to try and cross it yet. Workers on other side anyway.

Here ia an older pedestrian crossing from Cumberland Mall to the Cobb Galleria (SunTrust Park right background).

This is the pedestrian bridge crossing Windy Ridge Parkway and I75 leading up to the stadium (behind me).

Nice pictures and a scenic route for running. I don't run with music or wear earbuds, I focus on the environment around me to keep my mine occupied. It works quite well when you have beautiful architecture and scenery to focus on.

 

[iPhysicist]

Nice pictures and a scenic route for running. I don't run with music or wear earbuds, I focus on the environment around me to keep my mine occupied. It works quite well.

Running with music is lame indeed. I too like to enjoy the surroundings.

 

[Julien]

I have 100's of pics from all the trails I run on around where live. I try to stop and take at least 2 on every run. Just for fun here a panorama of the Cobb Galleria office business park.

Here are a couple of 'normal' pics of the some of the same area.

 

[bmac4]

Nice pictures and a scenic route for running. I don't run with music or wear earbuds, I focus on the environment around me to keep my mine occupied. It works quite well when you have beautiful architecture and scenery to focus on.

Once it's all done, it should be a beautiful route, but on game nights it might be a nightmare lol. Very nice pics.

 

[bmac4]

So just an update. I ran Friday afternoon in my neighborhood, and well let's just say it kicked my butt. I was doing good for the first 5 minutes or so, and then the first big hill came. It knocked me out, and it all just got into my head. I lost all the training I had taught myself of just keep going, and starting thinking about how much my legs hurt, or how out of breath I am. Don't get me wrong, I never could have run the entire thing, but I sure could have done better. I continue switching back and forth between running and walking the rest of the way. I finished with 3.5 miles completed in about 45 minutes. I will be back at tomorrow on the road.

 

[iPhysicist]

Thumbs up! Keep it up!

 

[Apple_Robert]

I would have to agree slightly. Don't love running much either, just love the exercise that is gives me. It paying off because I am losing weight.

Closely monitoring your daily caloric intake is what causes one to lose weight.

In regards to your running, if you plan on running any outside races, train outside. As another member posted, your stride length will be different on the treadmill versus the road. Another thing that is often overlooked is the fact that the resistance on the treadmill is nothing like it is outside. As such, one can incur injuries if one does not properly prepare the muscles, ligaments, joints and bones for outside running, whether it is trail, concrete, or asphalt.

Work on building up your cadence, which should be 180 or greater. Also make sure you are not overstriding. if you can see your legs in front of you when you are running, you are overstriding and asking for an injury.

I also agree with those who said the treadmill will be more accurate than your AW indoors.

In my opinion, trail running is excellent overall body exercise. And Atlanta has some excellent trails.

 

[Julien]

....and then the first big hill came. It knocked me out, and it all just got into my head... I will be back at tomorrow on the road.

Best thing is not to look for the top of the hill and just worry about your next few steps. Hills are pace killers for even the best runners and uphill is always going to be a challenge. However you are covering the MOST important part [bold]. After a while you will actually like a hill challenge more than the wind. At least the hill is consistent, predictable and a plausible reason to be running slower. Running against the wind can make you feel almost comically slow.

Also even with the 'collapse' (I85 bridge and not the Falcons) and all the construction the first game's traffic went VERY smoothly.

Here are a couple of pics from around the stadium, one on the Bob Callan trail and the other on the Akers Mill trail (¼ mile from my front door). Also one a I took a few moths ago of the stadium on a misty morning (kinda cool).

 

[tivoboy]

I've used the apple watch, and iphone and AW alone outdoors and in the end they result in about the same mileage, within about .1 over 4-5 miles, but how they GET there seems to be different. I find when running with just the AW2, my pace is totally off. There is certainly real time sampling error with the AW alone, but the start and end points and many points in between help it self correct AFTER the fact. That is how I get the same result when using both or just AW (or of course iphone alone). So, run with your AW and iphone if you can for the first few runs (you probably already have) and then you can probably do with just the AW and some headphones.

As others have said, its really about the kitchen so focus on calories IN as well, and don't auto adjust just because you are running. One doesn't want TOO substantial a deficit but targeting 15-20% below daily RMR/BMR and letting the running add to that 3-5 days a week is going to get you the best results. Make sure to each SOME carbs, don't carb down too much as running is going to require ready available energy, but get good carbs prior to running. Also, I have found that contrary to what health blogs are saying these days I DON'T refuel right after running but wait at least an hour before adding protein and some carbs back in.

Also, running at pace isn't as good as shorter bouts of running / sprinter combos for actually LESS time. If you're looking for true cardio conditioning, then some of that HIIT mixed with the steady state is going to be great, but HIIT is going to be better for Fat loss.

Also, if weight loss is part of your goal, trying to do SOMETHING in the morning 15-20 minutes and then something more substantial in the afternoon/evening is going to get you better results.

 

[bmac4]

I've used the apple watch, and iphone and AW alone outdoors and in the end they result in about the same mileage, within about .1 over 4-5 miles, but how they GET there seems to be different. I find when running with just the AW2, my pace is totally off. There is certainly real time sampling error with the AW alone, but the start and end points and many points in between help it self correct AFTER the fact. That is how I get the same result when using both or just AW (or of course iphone alone). So, run with your AW and iphone if you can for the first few runs (you probably already have) and then you can probably do with just the AW and some headphones.

As others have said, its really about the kitchen so focus on calories IN as well, and don't auto adjust just because you are running. One doesn't want TOO substantial a deficit but targeting 15-20% below daily RMR/BMR and letting the running add to that 3-5 days a week is going to get you the best results. Make sure to each SOME carbs, don't carb down too much as running is going to require ready available energy, but get good carbs prior to running. Also, I have found that contrary to what health blogs are saying these days I DON'T refuel right after running but wait at least an hour before adding protein and some carbs back in.

Also, running at pace isn't as good as shorter bouts of running / sprinter combos for actually LESS time. If you're looking for true cardio conditioning, then some of that HIIT mixed with the steady state is going to be great, but HIIT is going to be better for Fat loss.

Also, if weight loss is part of your goal, trying to do SOMETHING in the morning 15-20 minutes and then something more substantial in the afternoon/evening is going to get you better results.

Thanks for the info! At first weight loss was the only reason I wanted to run. I thought it would give me a great workout. Now it's that plus the challenge of finishing a 5K. I want more than completing one to lose weight, but I am not stopping until I complete one.

 

[bmac4]

Best thing is not to look for the top of the hill and just worry about your next few steps. Hills are pace killers for even the best runners and uphill is always going to be a challenge. However you are covering the MOST important part [bold]. After a while you will actually like a hill challenge more than the wind. At least the hill is consistent, predictable and a plausible reason to be running slower. Running against the wind can make you feel almost comically slow.

Also even with the 'collapse' (I85 bridge and not the Falcons) and all the construction the first game's traffic went VERY smoothly.

Here are a couple of pics from around the stadium, one on the Bob Callan trail and the other on the Akers Mill trail (¼ mile from my front door). Also one a I took a few moths ago of the stadium on a misty morning (kinda cool).

Yeah it was really windy here on Friday, but the hills were the biggest challenge on Friday. Once I can complete that challenge, I know the wind will become my next. I am off this week, so I will be spending this week on the road and not on the treadmill. Hopefully by the weeks end I can say I have made huge strides.

 

[Julien]

Yeah it was really windy here on Friday, but the hills were the biggest challenge on Friday. Once I can complete that challenge, I know the wind will become my next. I am off this week, so I will be spending this week on the road and not on the treadmill. Hopefully by the weeks end I can say I have made huge strides.

Also cross train on some cardio machines and don't run everyday/all the time. You will be less susceptible to repetitive injuries and will increase your overall stamina.

I also monitor just about everything (many in duplicate). Try out MyFitnessPal and keep a detailed record of all intake. It will take some time but once you monitor your intake and expenditures you will know how to keep your body fat (weight is NOT important, only your lean to fat ratio) ideal.

 

[bmac4]

Also cross train on some cardio machines and don't run everyday/all the time. You will be less susceptible to repetitive injuries and will increase your overall stamina.

Thanks! I normally do weight lifting on Monday and Wednesday with Monday being arms and Wednesday being legs and then running afterwards. Tuesday and Thursdays are core for 15 and then running for the rest. I guess maybe do cardio machines on Tuesday and Thursday and then road on Monday and Wednesday.

 

[Apple_Robert]

Also cross train on some cardio machines and don't run everyday/all the time. You will be less susceptible to repetitive injuries and will increase your overall stamina.

Generally speaking, it is good to have 1 day off from running. I run 6 days a week and it took some time to build up to that level of running fitness. The mistake a lot of people make is trying to do too much too soon. They usually end up injured and frustrated.

 

[millerj123]

Closely monitoring your daily caloric intake is what causes one to lose weight.

In regards to your running, if you plan on running any outside races, train outside. As another member posted, your stride length will be different on the treadmill versus the road. Another thing that is often overlooked is the fact that the resistance on the treadmill is nothing like it is outside. As such, one can incur injuries if one does not properly prepare the muscles, ligaments, joints and bones for outside running, whether it is trail, concrete, or asphalt.

Work on building up your cadence, which should be 180 or greater. Also make sure you are not overstriding. if you can see your legs in front of you when you are running, you are overstriding and asking for an injury.

I also agree with those who said the treadmill will be more accurate than your AW indoors.

In my opinion, trail running is excellent overall body exercise. And Atlanta has some excellent trails.

Just to second this!

Weight is lost in the kitchen, health and fitness is gained on the road. Keep up everything you are doing to run, but remember that if your goal is weight loss, you need to shift your focus from running to calories. If you want to run well, shift your focus to the road.

Several years ago, I shifted all my fitness to the treadmill. I was regularly running 3-5 miles at a time. My wife and I ran a moderately hilly 10K, and I thought I was going to die.

Anyway, keep up the good work!

 

[Julien]

Thanks! I normally do weight lifting on Monday and Wednesday with Monday being arms and Wednesday being legs and then running afterwards.

Pro TIP: Call it upper and lower when doing splits. Only call specific body parts if you are working then. For instance arms is biceps, triceps and forearms only. To your trainer you are doing upper/lower splits.


EDIT: Here is some easy dietary advice. 1lb of fat = 3500 kcal. It doesn't matter how it comes or goes it will always be the same. So for example if you take in 175 kcal less and burn off 175 kcal for a total of 350 kcal a day you will lose 1 lb in 10 days.

 

[44267547]

Thanks! I normally do weight lifting on Monday and Wednesday with Monday being arms and Wednesday being legs and then running afterwards. Tuesday and Thursdays are core for 15 and then running for the rest. I guess maybe do cardio machines on Tuesday and Thursday and then road on Monday and Wednesday.

Good thread so far. What I do is lift weights almost seven days a week and run approximately 4/5 days. I'm a fairly muscular guy, but I have a shorter build and it's easy for me to put muscle on and I have found I like the "Bulk" look if you will. I prefer weightlifting wth supplementing running. Although, running is crucial for building stamina/tightening. I try to incorporate a balance to maintain the muscular look, yet I can appreciate running for what it does to my body.

I actually some days run with two five pound dumb-bells held at chest level. (Which is very challenging.) I plan on investing in a 20 pound weighted vest in the next month to add some resistance to my runs. (I work in Law Enforcement and wear a seven pound tactical vest and 20 Pound duty belt). I think it's vital to train in all environments and in the added gear I carry every day. I train for anything and everything during my shifts.

Keep up the hard work.

 

[Julien]

....I actually some days run with two five pound dumb-bells held at chest level....

Keep in mind the OP should NOT do this for quite some time to come. Only a conditioned athlete with low body fat and especially who's job requires it (military/law enforcement/EMS/Firefighters/etc) should do this. Hills (best by far) and even parachutes or pulling sleds are ok but running with weights (especially DB's) would be bad on the OP's joints since the OP has too high body fat ratio and their tendons and ligaments are not strengthened and conditioned yet. Also the OP needs to learn their stride and cadence and weights change this.

 

[44267547]

Keep in mind the OP should NOT do this. Only a conditioned athlete with low body fat and especially who's job requires it (military/law enforcement/EMS/Firefighters/etc) should do this. Hills (best by far) and even parachutes or pulling sleds are ok but running with weights (especially DB's) would be bad on the OP's joints since they have too high body fat ratio and their tendons and ligaments are not strengthened.

I never made any recommendations. I simply implied my training regiment, being everyone is sharing various routines. I also it think it's reasonable to believe not many, if anyone, would attempt my work out regime based on my chosen career path. I train harder for elements most would never encounter in their life time. But I thought it would be interesting to share, let alone see what I go through.

 

[Julien]

I never made any recommendations. I simply implied my training regiment, being everyone is sharing various routines. I also it think it's reasonable to believe not many, if anyone, would attempt my work out regime based on my chosen career path. I train harder for elements most would never encounter in their life time. But I thought it would be interesting to share, let alone see what I go through.

Yes, I know and I was going to edit to reflect this (poor wording on my part). Just don't want the OP reading and mistaking thinking it is a good idea for them.

Remember we all 'suffer' competitive athlete syndrome no matter what our fitness level (or knowledge) is. For instance I have left patellar tendonitis (no big deal for running but it effects weight training) and took 2 weeks off from running. Saturday on my first run was behind a 7:00 runner and I paced (I'm about a 7:30-8:00 runner). He stopped to get water and I passed, then the pressure was on to try and make it to the end turn before he caught up. I was on mile 5 and fatiguing a little and he caught up with me. We even talked for a moment but still I did something that was all but out of my control. Why did I do it? competitive athlete syndrome.

 

[44267547]

Yes, I know and I was going to edit to reflect this (poor wording on my part). Just don't want the OP reading and mistaking thinking it is a good idea for them.

Thanks Julien. I was just sharing for the reading experience. OP: (Disclaimer)-Don't attempt Relentless Powers workout. But keep working hard at your goals and never give up.

 

[Julien]

Thanks Julien. I was just sharing for the reading experience. OP: (Disclaimer)-Don't attempt Relentless Powers workout. But keep working hard at your goals and never give up.

Don't worry I will find something to debate/disagree with you about. Just didn't mean for this to sound like it.