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  #181   ^
Old Wed, Apr-18-18, 00:00
Grav Grav is offline
Senior Member
Posts: 648
 
Plan: Banting
Stats: 302/187/190 Male 175cm
BF:
Progress: 103%
Location: New Zealand
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Keto Man, haha. All you're missing is a cape!

I'd have to agree with your assessment of things, Ken. Conditions may not have been quite as ideal this year, but you've still made a relative improvement on previous years, so I'd be happy with that. Well done!
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  #182   ^
Old Wed, Apr-18-18, 09:52
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,450
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
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Quote:
Originally Posted by Grav
Keto Man, haha. All you're missing is a cape!

I'd have to agree with your assessment of things, Ken. Conditions may not have been quite as ideal this year, but you've still made a relative improvement on previous years, so I'd be happy with that. Well done!

Sorry Grav, I take my superhero advice from Edna Mode... No Capes! But you know that we only ever wanted to be wall flowers anyway - blending in like everybody else. I came in mid-pack for this 10K... totally normal. Nice to be just your average Joe.


So this year's 10K is done. I trained well. I'm still a bit heavy, but my legs are quite fit. I had no sore muscles or joints in the hours and days following the event. My sciatic nerve pain is a thing of the past. I haven't had a twinge of that in a couple of years. Even my lower back, which does still get a dull ache from time to time, was not any worse for wear after pounding the pavement for 6.2 miles. Except for the overheating part it was just another workout.

After the previous 2 10Ks my "training" came to an end. My exercise routine reverted back to daily walking until the following winter when I felt the need to start training for the next spring 10K. I'd like to change that routine this year; however, cardio is not my favorite thing. I enjoy walking way more than pushing the limits and sweating like a pig. So what do I do? The plan for this year is to keep up the cardio at least once or twice a week. But rather than train hard, shooting for the 'red zone' with the cardio workouts, I'll dial it down and work out in the lower end of the cardio heart rate spectrum. I referred to this article a few posts back...

Want Speed? Slow Down!

My workout plan borrows the basic premise of this technique... that working out at a less intense cardio level will ultimately result in better fitness and better performance. It is a long term process, though. I've got to make this part of my regular routine for it to work. I think that it's worth a try. I keep saying that I want to do a 10K in under an hour. If I dedicate an entire year to it, perhaps I can make it happen. Who knows? Maybe I'll come to enjoy cardio if I am not pushing the limits. In any case, if I keep up some cardio, then I won't lose any ground before next year's 10K.

Last edited by khrussva : Wed, Apr-18-18 at 21:00.
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  #183   ^
Old Wed, Apr-18-18, 20:16
khrussva's Avatar
khrussva khrussva is offline
Posts: 6,450
 
Plan: My own - < 30 net carbs
Stats: 440/205/210 Male 5' 11"
BF:Energy Unleashed
Progress: 102%
Location: Central Virginia - USA
Default April 13 2019 Monument Ave 10K - Training Day 1

After the past 3 months getting ready for this last 10K I'm feeling pretty darn fit. Why stop now and start over again next winter? I may as well keep working and be extra fit by next year. Today was day 1 training for next year's 10K. I'm going to adopt concepts from the MAF method described in the "Want Speed? Slow Down!" link from my previous post. I won't be training for a marathon. My goal for the next year is to work 2 or 3 low intensity cardio sessions into my exercise regimen each week. I have machines available in my neighborhood gym and at the Y that offer the ability to check my heart rate. For outside jogging I'm going to need to buy a heart rate monitor.

The whole point of this MAF technique is to workout to a targeted heart rate zone. According to the formula provided my zone is 115 to 125 beats per minute. No more pushing it to be in the red zone of 80% max heart rate. The goal now is to cardio easy. If the MAF program works, then over time I should have to pick up the pace to stay within my MAF heart rate zone. I did my first session tonight on the elliptical.

Machine: Elliptical
Duration: 45 minutes
Distance: 3.0
Effort: Basic (flat) setting (level 1) for 45 easy minutes.
Speed: 4.5 to 5.0 MPH
HR: 117 to 125.

This was a very enjoyable workout. I still worked up a good sweat. I found myself wanting to go harder once I was warmed up, but anything over 5 mph pushed my HR too high. I actually had to slow down to 4.5 MPH to keep my HR in the zone until the end. It was hard to go slow. I felt like I was loafing. This is only day 1. I've got to commit to the method long term to find out if it really works.

In addition to this regimen, I may add periodic High Intensity Interval Training (HIIT) sessions into my routine at the track. Just 6 to 8 100 yard sprints to remind my legs what it is like to really run.
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  #184   ^
Old Today, 08:47
Ms Arielle's Avatar
Ms Arielle Ms Arielle is online now
Senior Member
Posts: 5,100
 
Plan: atkins
Stats: 247/242/153 Female 5'8"
BF:
Progress: 5%
Location: Massachusetts
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Well done!!!


With race horses, they are worked almost every day. Race every few weeks. It is cyclical. Basic workouts that increase abilites, then race, then back off and work up again. THey are not kept at peak condition all year round but do continue training all year......
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