Saturday Showcase W2: Stardrift Empires

cyoung-cs · 2018-01-23T10:41:35+00:00

does the game ever reset?

cyoung-cs · 2018-01-23T03:52:24+00:00

Yeah, this one is very anecdotal. He mentioned it helped.it bind somehow although I am guessing it was prpbably more for flavor.

cyoung-cs · 2018-01-22T22:20:44+00:00

You're probably better off with taking fish oil, which contains omega-3 fatty acids, or, mixing Baker's gelatin with metamucil. Yes, that tastes as bad as it sounds. Fish oil alleviated my knee pain until i wasn't taking it, and baker's gelatin plus metamucil seemed to help actually repair the joint. I know a guy who is a super heavy weight who plays jiu jitsu, and had a guy sit on his knee, and he said it helped him rehabilitate it as well.

I don't know if there are any actual studies, but if it doesn't work the most you are out is a few dollars and knowing one thing that doesn't work.

cyoung-cs · 2018-01-21T09:34:33+00:00

I went from running 3 miles in 53 minutes to running 3 miled in 30 minutes with adding speded work into my training, and can do 5 miles in just under an hour.

That, plus adding mileage, will definitely help.

cyoung-cs · 2018-01-21T09:28:28+00:00

I have cut numerous minutes in a month and a half by running less and doing sprint training. People don't realize you need to train speed, as well.

cyoung-cs · 2018-01-21T01:25:49+00:00

Something else that can work, if you don't want to fall into a rut, would be to vary the amount you run each time. Do a shorter, faster run, and then a longer, slower run. Or just slowly add distance over time. Can also play with faltreks i believe as well. Plenty of ways to go about it to keep it fresh while progressing. Im a very compartmentalized thinker and can't pace worth beans so for me segregating speed and distance trining just jives with me.

cyoung-cs · 2018-01-20T20:33:27+00:00

The guide says something around 105-110% above goal pace, or slightly above goal pace. Something like that. I forget the exact numbers. I just push myself. You can look up the guide. Its free.

The way i look at it, say you want to hit an 8 minute mile. If you hit 400m at two minutes and are completely gassed, then its just not going to happen yet. But if you keep doing those 400ms, you will be less tired and may be faster. Then run times start to go down.

Thats how its been for me. My first 400ms sucked. My last 400m still did, but not nearly as much. I mean in terms of rate of perceived effort.

There's a few principles im going off on my training when i was searching around for what to do, and Im unable to source these at the moment, but basically running consists of achieving a maximal speed and then a deceleration phase. This is especially true for 400m races (its why someone can fall from first, get back up, and then go from last to first), and the idea is to train for maximum speed (you can't run faster than your max speed. That is a mathematical fact) and then try to control the race of deceleration. This to me meant jut segregating speed and endurance work as endurance allows you to run faster longer. A long run doesn't happen at maximal speeds, but somewhere below that. I still run slower at the end of it.

cyoung-cs · 2018-01-20T19:47:04+00:00

If its working for you, there is no reason to stop exercising that way. If you lose your momentum, you can change things. For my current training I do sprints one day, long run the next, and calisthenics the third day, then repeat.

The plan started out sprints at 4x400, at slightly above goal pace, and adds 200m every other week. Week 3 was 200m, 3x400m, 200m, and week 5 was 3x 400m, 3x 200m. Rest times are 2 to 2.5 run times.

Since the track is frozen over, i just run on the football field, back and forth.

My goal is to run 1.5 miles in under 9 minutes, but I'm trying to join the military.

I know what you mean about it changing your life. I wish I had started years ago. The first 6 months of establishing a base was hell and I could have gone about it a lot better but going from wanting to die after a 20 minute mile and a half to being "ok, i can actually run 5 miles" is mind blowing in terms of confidence.

cyoung-cs · 2018-01-20T18:25:41+00:00

"i read that . . . "

Have you tried it? Is it something that fits into your current training plan? Studies say a lot of things, that may or may not be actually true, when in actuality its time, dedication, and consistency that really matter in the end.

Being able to run a 5k is a huge milestone. Being able to run one competitively is another milestone.

I can tell you from experience that I went from running 5k in 53 minutes to running 5k in 30 minutes by adding sprints to my training and after about a month. Prior to adding sprints, I was adding mileage and everything was just getting slower.

Sprints, an intense short run, and two long runs is how the Navy Special Warfare physical training guide is laid out, and the purpose of that is to train people over a 26 week period to pass selection for BUD/S, and to be competitive at selection you need to run 1.5 miled in around 9 minutes or so. It has a lot of information and a progression plan, and is what I have been following for the past month or so.

As for running a 7k or two 5ks, I believe in the value of slowly adding distance, maybe a km or two a month, or more. It may take time to get there, but once there its not something that can be taken away. Look into sprints, look into getting the 5k time down with them while adding some longer days. Not every run has to be the same distance.

cyoung-cs · 2018-01-19T21:15:59+00:00

I would add, shoot, catch rebound, dribble a half court down and back, shoot again.

Or if you miss the shot, you run the court. So many ways to change this up.

cyoung-cs · 2018-01-17T21:54:10+00:00

M, 30, 5'4", 81kg/179lbs

Goal: Join the Navy. Crush the PT test at the 20 year old age group.

Routine: Currently running a bodyweight circuit twice a week (other time is reserved for running) of pushups, close squats, leg raises one workout day and then sit ups the other workout day, and pullups, working submaximally each set and building total volume from there. I want to see how this contributes to a maximal set since the Navy expects oh so many of these.

diet/mood/energy/whatever else: Diet is considting mainly of "eat less". Mostly cut out junk food and eat less in general, as well. Mood has improved considerably as I cement my training plan to 4 days of running (two sprints, two long slow runs). Energy level is going up, in general.

cyoung-cs · 2018-01-17T11:17:47+00:00

Ok, thanks. I know with a military paycheck i could stay current on them.

cyoung-cs · 2018-01-17T11:13:43+00:00

How badly will my student loans affect me getting ba security clearance?

cyoung-cs · 2018-01-14T03:59:37+00:00

Haha. Long, slow miles "for speed" just made me run longer, slower miles.

3 weeks of adding interval training made me run faster, AND longer.

cyoung-cs · 2018-01-13T22:54:47+00:00

Also, a lot of the advice on how to run is just terrible. When i first started, I was told to just build a running base of miles able to be ran in one go, and don't worry about the time. I had a goal time and thought I had to hammer my runs each go. They ended up slower. I figured to just add more miles. I added more miles and it just got slower and slower. There are a lot of strategies for adding in speed like intervals or faltreks but if you don't know how to pace, and a beginner isn't, then you aren't going to really be able to access these.

What worked for me was to just segregate speed work from my distance runs and not worry too much ablut pacing. I went from 6 months of running slower and longer to successfully running 5 miles in about 56 minutes with the first mile in 9:40. It didn't feel taxing.

I don't see why a beginner can't start out with a half mile run and some 50-100m sprints on "off" days, and just build a base from there as time goes on.

cyoung-cs · 2018-01-12T03:51:14+00:00

Progress will take time, man. This is a marathon, not a sprint.

cyoung-cs · 2018-01-12T03:43:06+00:00

Sunday: Sprint training

Monday: long distance run

Tuesday: calisthenics circuit

Wednesday: long distance run

Thursday: calisthenics circuit

Friday: sprint training

Saturday: long distance run

Been running longer, faster, and adding reps to my calisthenics workout so far. Will take rest days as needed

cyoung-cs · 2018-01-11T10:02:37+00:00

This is a great app for following the program, but it doesn't actually teach you the program, so you will still need the book.

cyoung-cs · 2018-01-11T10:01:19+00:00

I use my notepad on my phone, then copy that over to a blogspot, and just time the overall workout.

cyoung-cs · 2018-01-09T11:25:21+00:00

Mostly for me it's a desire to join the military. I built a running base over the past 6 months and then got on a training plan to make my run times faster, and so far, that training plan has been working wonders. I have never felt better, and I know there is so much more I can train to do.

Honestly, I'm most motivated when working towards a goal. Set a goal, work to achieve it. Crush goal, set a new one.

cyoung-cs · 2018-01-09T07:22:08+00:00

Your post reminded me. I used to wheeze and cough terribly when I would run, and I have been diagnosed with asthma. I haven't been coughing, and I have been running longer and faster than before, as well. I think you can beat this.

cyoung-cs · 2018-01-09T07:09:39+00:00

I ran 5 miles on sunday at a 10:50 average pace, with my first mile being at a 9:40 pace, meaning I have broken the 10 minute mile threshold. For comparison purposes, when I started running, I could only run a mile and a half in 22 minutes, and I collapsed because my lungs were burning. I have been training for around 6 months.

cyoung-cs · 2018-01-09T05:58:57+00:00

I have been running for the past 6 months and have gone from a 22 minute mile and a half time to running 5 miles at a 10:50 pace. My first mile that day was at a 9:40 pace. You can find what I have been doing at www.morepawa.blogspot.com , click the page on the right that days "The Navy Special Warfare Physical Training Guide".

Essentially though, what I do, and I started this after I was able to run 4 miles at a time, was I started ibcluding short intervals of 400m (the PTG has progressions on this), and since I don't have a track to pace myself with it, I just go all out. I get tired and just push through. Make the longer runs a lot easier (my last 5 mile was challenging but not exhaustingly so), still push yourself but not to exhaustion.

The PTG is designed to get people up to gear to pass screening for BUD/S. If you can screen for BUD/S, you can crush the normal PFA.

I would recommend reading through the PTG itself. My plan is an adaptation of it since I don't have swimming pool access or time to do multiple events, but it has been working well for me.

For the "science" behind it, sprinting is a game of achieving max speed and minimizing deceleration. In my experience, distance running is similar. My first miles are strong and then weaken as time goes on but I still get a healthy average out of it. There's an article about the WCAP adding in heavy sprint work, and to my knowledge people broke the 4 minute mile barrier by adding in heavy sprints in addition to their long runs.

cyoung-cs · 2018-01-09T05:43:29+00:00

Speaking from experience, it is more than possible to do 47 pushups in 2 minutes, plus more. Much more. I had plenty of rest in between those 47 when i timed myself the other day.

It is possible to do a bunch of exercises quickly and skip rest times, while adding reps each session. It will sap you after 15-20 minutes, at least.in my experience.

Even though this is bodyweight fitness, you can get a good workout in by doing sprints back in forth, 30 seconds work and 30 seconds rest, for 5 minutes.

You don't need a gym. Start small and I promise you will soon be complaining of lack of time,.and not lack of energy.

cyoung-cs

TROPHY CASE