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Post season workout encouragement thread! 2022 EDITION!!!!!

I hate running. but I'm doing it. Can anyone offer their opinion on which of the following methods is better for improving? My goal is to do 5k under 30 min with no walking. Currently I can do a 5k but it is over 30 min and I have to walk to catch my breath occasionally.

Option 1 - run at a steady but comfortable pace for as long as I can, or 30 min (whichever comes first) even if the distance isn't 5k. With the idea that I'll improve and see better distances but always doing 30 min.

Option 2 - always do 5k, even if it takes me longer than 30 minutes and some of it is running faster than option 1 and some walking to catch my breath when needed. with the idea that I'll see better time but always doing the same distance.

Maybe rotate? I don't know. again I hate running.
We used to do something we called the "pole to pole" run for interval work. Using telephone poles along your running route, walk, jog, sprint between each telephone pole. As you get more conditioned, eliminate the walk part and just do a jog, run, sprint. You'll be amazed how quickly interval work will get ya in shape. If you have access to a track, the same can be done but it's pretty monotonous if you're by yourself.
Add a longer run in maybe once or twice a week.
You can use 800m and 400m splits to set your pace for the 5k too. Divide your 5k into 800s, 400s, 1600s., etc (with breaks in between), find your pace (2 min 24 sec./lap for your 30 min goal) on a track and increase your distance running that pace as you see fit. Have patience, push yourself and before long, you'll be hitting your splits back to back without the break in between.
Keep in mind, you'll have to come out of your comfort zone to reach your goals!
 
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We used to do something we called the "pole to pole" run for interval work. Using telephone poles along your running route, walk, jog, sprint between each telephone pole. As you get more conditioned, eliminate the walk part and just do a jog, run, sprint. You'll be amazed how quickly interval work will get ya in shape. If you have access to a track, the same can be done but it's pretty monotonous if you're by yourself.
Add a longer run in maybe once or twice a week.
You can use 800m and 400m splits to set your pace for the 5k too. Divide your 5k into 800s, 400s, 1600s., etc (with breaks in between), find your pace (2 min 24 sec./lap for your 30 min goal) on a track and increase your distance running that pace as you see fit. Have patience, push yourself and before long, you'll be hitting your splits back to back without the break in between.
Keep in mind, you'll have to come out of your comfort zone to reach your goals!
We did this killer workout in HS. It was 20, 200 meter at race pace with shortened breaks in between. So you would start with a 45 second break on the first set, the 30, then 15. It almost killed me multiple times.
 
We used to do something we called the "pole to pole" run for interval work. Using telephone poles along your running route, walk, jog, sprint between each telephone pole. As you get more conditioned, eliminate the walk part and just do a jog, run, sprint. You'll be amazed how quickly interval work will get ya in shape. If you have access to a track, the same can be done but it's pretty monotonous if you're by yourself.

I like this idea and plan to do something similar when it warms up a bit. I prefer to run outside for the air and something to look at but for now I'm on the treadmill.
 
I like this idea and plan to do something similar when it warms up a bit. I prefer to run outside for the air and something to look at but for now I'm on the treadmill.
Greg - you might try a "TABATA" typically these are 20 sec sprints then 10 secs of rest. Id suggest starting every minute - with 20 seconds of brisk run then "rest"40 with a fast walk.
This might be easier if you wear a watch.
Do twice a week .week 1- 10 minutes 2-15 minutes,3- 20 minutes by the third week you could move on to some of the above or 20sec/10sec.
 
@GreginPA you’ve got several good replies here so here’s another.

Ive been a runner for a long time and compete in several road and trail half marathons each year. Not a speed demon or an expert by any means, but I’ve done a fair bit of running.

I would recommend attaining the distance first and then working to improve your speed at that distance later on. Trying to run too fast too soon will often lead to injury. Build you base with slow steady runs first, then incorporate faster pace workouts. I would say don’t worry about the time for the first 2 months. Just get to to that 5k mark and then make it a repeatable effort.
 
Gents, I hope you all had a better week than I did. Life and the second dose of covid vaccine laid me out last week, both figuratively and literally. Haven't run since Monday but I'll be back in the saddle tonight. Keep it up everyone.
 
Gents, I hope you all had a better week than I did. Life and the second dose of covid vaccine laid me out last week, both figuratively and literally. Haven't run since Monday but I'll be back in the saddle tonight. Keep it up everyone.
Glad you are feeling better. I had a pretty good week last week,i feel i am over the hump as far as sore muscles go. I am tired from the workouts but not nearly as sore as in the beginning. Last Friday i worked out in the a.m. and when i got home in the afternoon i shoveled 19" of snow off the roofs of my house. I was very tired after that but not too sore the next day. Things are looking up,i just have to keep at it.
 
Gents, I hope you all had a better week than I did. Life and the second dose of covid vaccine laid me out last week, both figuratively and literally. Haven't run since Monday but I'll be back in the saddle tonight. Keep it up everyone.
Hope you’re feeling better! The trick is having the mental fortitude to get going again. You got this.
 
Glad you are feeling better. I had a pretty good week last week,i feel i am over the hump as far as sore muscles go. I am tired from the workouts but not nearly as sore as in the beginning. Last Friday i worked out in the a.m. and when i got home in the afternoon i shoveled 19" of snow off the roofs of my house. I was very tired after that but not too sore the next day. Things are looking up,i just have to keep at it.
Awesome job. One of the best feelings is finishing a big workout.
 
Alright, you guys have me on the bandwagon.

I ditched barley pop at the end of deer season (February 10th). I've had one night of drinking since then. Last week I cut breakfast and quit drinking calories (just coffee and water). Started walking 2 miles a day minimum, sometimes about 6 or so looking for turkeys and post-season scouting for deer. Today I tried to see how long I could hold a plank. 1 minute and 12 seconds. Used to could do a solid 2 minutes no problem.

I've got a ways to go. I have a hunch spring turkey season up in the hilly northern part of the state is gonna be rough on me.
 
Alright, you guys have me on the bandwagon.

I ditched barley pop at the end of deer season (February 10th). I've had one night of drinking since then. Last week I cut breakfast and quit drinking calories (just coffee and water). Started walking 2 miles a day minimum, sometimes about 6 or so looking for turkeys and post-season scouting for deer. Today I tried to see how long I could hold a plank. 1 minute and 12 seconds. Used to could do a solid 2 minutes no problem.

I've got a ways to go. I have a hunch spring turkey season up in the hilly northern part of the state is gonna be rough on me.
Get outta here @Nutterbuster ,that's great! I also ditched the brewskies as i went gluten free because of some weird spots i have had for almost a year. The dermatologist was stumped,so I figured it is easy to see if Gluten has something to do with it.
It is good to mix things up from time to time anyway.
Welcome aboard!
 
Alright, you guys have me on the bandwagon.

I ditched barley pop at the end of deer season (February 10th). I've had one night of drinking since then. Last week I cut breakfast and quit drinking calories (just coffee and water). Started walking 2 miles a day minimum, sometimes about 6 or so looking for turkeys and post-season scouting for deer. Today I tried to see how long I could hold a plank. 1 minute and 12 seconds. Used to could do a solid 2 minutes no problem.

I've got a ways to go. I have a hunch spring turkey season up in the hilly northern part of the state is gonna be rough on me.
It’s amazing to me how much just cutting out sugar or carbs effects your weight. Diet is something I am so-so on. My wife generally cooks pretty healthy but once in a while we’ll cheat and get pizza or Mexican food or a burger. Moderation is key. Good on you to join the cause! Those yoga poses ain’t no joke, I can hardly last 2-3 minutes doing those poses.
 
It’s amazing to me how much just cutting out sugar or carbs effects your weight. Diet is something I am so-so on. My wife generally cooks pretty healthy but once in a while we’ll cheat and get pizza or Mexican food or a burger. Moderation is key. Good on you to join the cause! Those yoga poses ain’t no joke, I can hardly last 2-3 minutes doing those poses.
Yoga is essential for me. Staying flexible is what helps preventing injuries. My job as a mason is physical and if i dont stretch my muscles out bad things happen.
We eat pretty healthy too. My rule is 80% healthy 80% of the time. It is important to enjoy the food you are eating. In my opinion you are better off cheating a little than turning eating into drudgery.
 
Yoga is essential for me. Staying flexible is what helps preventing injuries. My job as a mason is physical and if i dont stretch my muscles out bad things happen.
We eat pretty healthy too. My rule is 80% healthy 80% of the time. It is important to enjoy the food you are eating. In my opinion you are better off cheating a little than turning eating into drudgery.
Absolutely. If you want to look like a model, they eat broccoli and chicken all the time and basically nothing else. No condiments, no alcohol, only bland boring meals. Yuck. There was a great video by a UFC fighter that said having 6 pack abs is for high schoolers and unrealistic/unhealthy for adults. I totally agree.
 
Absolutely. If you want to look like a model, they eat broccoli and chicken all the time and basically nothing else. No condiments, no alcohol, only bland boring meals. Yuck. There was a great video by a UFC fighter that said having 6 pack abs is for high schoolers and unrealistic/unhealthy for adults. I totally agree.
I've got a six pack... It's just well insulated... Year round...
 
Had a Concept 2 Rower collecting dust for a few years now. Finally got the ball rolling last month and rowed 60k meters. Going for 80k meters in March and mixing in some weighted and body weight exercises, too.


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I guess I could’ve just posted 60km and 80km. #iaresmart


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Alright, you guys have me on the bandwagon.

I ditched barley pop at the end of deer season (February 10th). I've had one night of drinking since then. Last week I cut breakfast and quit drinking calories (just coffee and water). Started walking 2 miles a day minimum, sometimes about 6 or so looking for turkeys and post-season scouting for deer. Today I tried to see how long I could hold a plank. 1 minute and 12 seconds. Used to could do a solid 2 minutes no problem.

I've got a ways to go. I have a hunch spring turkey season up in the hilly northern part of the state is gonna be rough on me.

Breakfast is the most important meal. My girlfriend has a Masters in nutrition. Two pints of water at wake up, then you can have coffee. The body needs protein out of the gate. I force myself to make two eggs, maple turkey bacon and half an avocado....with hot sauce of course. Takes less than 5 minutes. I love regular bacon, but that maple turkey stuff is good and takes 1/4 of the time. Convenience is key.

Lots of people can’t handle carbs. My bud at work has lost 15# in three weeks by cutting carbs alone. He metabolizes ALOT slower than I do.

I ran a couple miles with my daughter last week. Trying to stay up on my push-ups. Won‘t be long it‘ll be skimboard/surf season. Then it’s soft sand sprints and paddling a few days a week.
 
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