Principia Discordia

Principia Discordia => Discordian Recipes => Topic started by: Juana on August 22, 2010, 06:03:57 am

Title: Iron man workout for people who use bad crank.
Post by: Juana on August 22, 2010, 06:03:57 am
I have to add this - if you're planning to add running to your routine, make sure you're doing it right (http://running.about.com/od/howtorun/tp/runningform.htm) and I'm sure I'm not the only one who wasn't doing it right. There really is right way and a wrong one and the wrong one will give you shin splints which are a bitch. If you keep going with shin splints, you can pull the muscle out of the bone, or so a doctor told me.
Doing it the right way makes running easier, more effective, and less awful. Personally, I'm getting to the point where I enjoy it and I used to do anything I possibly could to get out of it.
Title: Iron man workout for people who use bad crank.
Post by: Jenne on August 22, 2010, 08:07:44 pm
Yeah, I'm going to add running now that I've been biking and hiking.
Title: Iron man workout for people who use bad crank.
Post by: Triple Zero on August 22, 2010, 10:08:52 pm
I have to add this - if you're planning to add running to your routine, make sure you're doing it right (http://running.about.com/od/howtorun/tp/runningform.htm) and I'm sure I'm not the only one who wasn't doing it right. There really is right way and a wrong one and the wrong one will give you shin splints which are a bitch. If you keep going with shin splints, you can pull the muscle out of the bone, or so a doctor told me.
Doing it the right way makes running easier, more effective, and less awful. Personally, I'm getting to the point where I enjoy it and I used to do anything I possibly could to get out of it.

hm, most of that information seemed to be pretty common sense to me. although I'm already aware of my posture most of the time anyway, thanks to yoga.

the bit that's new to me came from behind one of those links, that your "stride turnover", the number of steps per minute should most optimally be 180 per minute?? that sounds like an awful lot to me. I've been running to music ever since I started (well I did before, but only with music it became any fun for me), see my mixes thread in Bring&Brag for examples, but they're all at 142-145 BPM, and I do take a step at each beat, helps me keep the pace. It's a bit of an odd suggestion anyway, since afaik, you're going for the optimal physical pendulum (rod) swing of your legs, which has a lower frequency when the legs are shorter. Also there's very few music that sounds good at 180BPM. I could speed up some of my mixes, and just try it out, see how it works, but from when I got started I found the higher BPMs didn't feel right, I actually moved back a bit from 145 to 142-143 because it felt more comfortable. But if they're right about a faster stride having less impacts on the joints, then I guess it's worth it. But really, 180BPM sounds like a fuck of a lot, I wonder if I could even keep up with that... are there any other sources quoting this number? Or maybe a table corresponding to leg length?
Title: Iron man workout for people who use bad crank.
Post by: Juana on August 22, 2010, 10:12:18 pm
I have no idea. I was more concerned when I looked that up with posture and where on your foot to land.
Title: Iron man workout for people who use bad crank.
Post by: Don Coyote on August 22, 2010, 10:17:30 pm
I have to add this - if you're planning to add running to your routine, make sure you're doing it right (http://running.about.com/od/howtorun/tp/runningform.htm) and I'm sure I'm not the only one who wasn't doing it right. There really is right way and a wrong one and the wrong one will give you shin splints which are a bitch. If you keep going with shin splints, you can pull the muscle out of the bone, or so a doctor told me.
Doing it the right way makes running easier, more effective, and less awful. Personally, I'm getting to the point where I enjoy it and I used to do anything I possibly could to get out of it.

hm, most of that information seemed to be pretty common sense to me. although I'm already aware of my posture most of the time anyway, thanks to yoga.

the bit that's new to me came from behind one of those links, that your "stride turnover", the number of steps per minute should most optimally be 180 per minute?? that sounds like an awful lot to me. I've been running to music ever since I started (well I did before, but only with music it became any fun for me), see my mixes thread in Bring&Brag for examples, but they're all at 142-145 BPM, and I do take a step at each beat, helps me keep the pace. It's a bit of an odd suggestion anyway, since afaik, you're going for the optimal physical pendulum (rod) swing of your legs, which has a lower frequency when the legs are shorter. Also there's very few music that sounds good at 180BPM. I could speed up some of my mixes, and just try it out, see how it works, but from when I got started I found the higher BPMs didn't feel right, I actually moved back a bit from 145 to 142-143 because it felt more comfortable. But if they're right about a faster stride having less impacts on the joints, then I guess it's worth it. But really, 180BPM sounds like a fuck of a lot, I wonder if I could even keep up with that... are there any other sources quoting this number? Or maybe a table corresponding to leg length?

Find some that sound good at 90bpm?

Or ignore that bit of drivel. Sounds like someone who was brainwashed by military double time march bullshit.

But 180 is not that fast.

Title: Iron man workout for people who use bad crank.
Post by: Triple Zero on August 22, 2010, 11:22:07 pm
90 BPM is kind of like slow reggae dub :) though afaik even "chase the devil" is 100BPM (famous from the sample in Prodigy's Outer Space track--original is cool as well though). I guess I'll give it a go, just to see how it goes.
Title: Iron man workout for people who use bad crank.
Post by: Don Coyote on August 22, 2010, 11:43:52 pm
Or you could try some of the  lame ass, brain washing military running cadences.

http://onemansblog.com/2007/03/19/united-states-marine-corps-cadence/
Title: Iron man workout for people who use bad crank.
Post by: Stelpa on August 23, 2010, 07:37:29 pm
Even better, you could listen to Squarepusher! POWERBOOST  :lulz:
Title: Iron man workout for people who use bad crank.
Post by: Triple Zero on August 23, 2010, 08:57:46 pm
Hehehehe Squarepusher is a bit too irregular to run to for my tastes (apart from that he's awesome, btw).

Anyway, I just speeded up one of my running mixes from 145BPM to 160BPM for a tryout... Well it's certainly interesting :D [the music itself turned out fine, btw, I used a combo of +6% tempo and +4% speed, together making 160BPM, while changing the pitch only 4% and still retaining a decent sound quality]

Having tried that, now I don't believe for a second that any normal person could actually run to 180BPM. Maybe they were talking about the 100m Olympic sprinters or something.

Anyway, turns out that 160 is ever so slightly too fast for me. I noticed I wasn't able to keep up with all the steps, skipping. You notice because suddenly the snare-drum is at your left foot while it was at your right a minute ago :)

So next time I'll just load a 150 and 155 BPM version to my mp3 player, see what works best.

And who knows, in a week or two I might be able to keep up with the 160 one as well. I just don't think I'd ever be able to do 180 without having some professional coach telling me exactly how to move my legs and such.
Title: Iron man workout for people who use bad crank.
Post by: Don Coyote on August 23, 2010, 09:02:21 pm
Hehehehe Squarepusher is a bit too irregular to run to for my tastes (apart from that he's awesome, btw).

Anyway, I just speeded up one of my running mixes from 145BPM to 160BPM for a tryout... Well it's certainly interesting :D [the music itself turned out fine, btw, I used a combo of +6% tempo and +4% speed, together making 160BPM, while changing the pitch only 4% and still retaining a decent sound quality]

Having tried that, now I don't believe for a second that any normal person could actually run to 180BPM. Maybe they were talking about the 100m Olympic sprinters or something.

Anyway, turns out that 160 is ever so slightly too fast for me. I noticed I wasn't able to keep up with all the steps, skipping. You notice because suddenly the snare-drum is at your left foot while it was at your right a minute ago :)

So next time I'll just load a 150 and 155 BPM version to my mp3 player, see what works best.

And who knows, in a week or two I might be able to keep up with the 160 one as well. I just don't think I'd ever be able to do 180 without having some professional coach telling me exactly how to move my legs and such.

We run at approx 180bpm in formation singing cadence. It is too slow for me. I am far from being an Olympic quality runner. That being said, I still hold that 180bpm being some ideal running pace to a load of shit. Run what is comfortable for you. Constant forward motion is more important, especially if you are running solely for exercise.
Title: Iron man workout for people who use bad crank.
Post by: Triple Zero on August 23, 2010, 09:46:49 pm
180 steps per minute?? for serious? that's left-right-left in one second, yeah? for how long?

when I just did that 160 steps per minute running, I didn't have the feeling my legs would be able to move much more than that.

in that case, I wonder how quickly I'd move up from 150 to 155 to 160 ...
Title: Iron man workout for people who use bad crank.
Post by: Don Coyote on August 23, 2010, 09:53:48 pm
180 steps per minute?? for serious? that's left-right-left in one second, yeah? for how long?

when I just did that 160 steps per minute running, I didn't have the feeling my legs would be able to move much more than that.

in that case, I wonder how quickly I'd move up from 150 to 155 to 160 ...

Not each foot. just when every right foot strikes the ground. That might be the disconnect. That pace should be sustainable for at least an hour for someone in decent condition, but 20-30 should be attainable for someone starting out.
Title: Iron man workout for people who use bad crank.
Post by: Triple Zero on August 23, 2010, 09:59:18 pm
huh??

if the right foot hits the ground 180 times per minute, that would mean you'd get left-right left-right left-right in one second, because the left one always goes right in between. I kinda doubt that :)

so when you say 180BPM, what exactly are you counting that happens 180 times in one minute?
Title: Iron man workout for people who use bad crank.
Post by: Don Coyote on August 23, 2010, 10:13:01 pm
huh??

if the right foot hits the ground 180 times per minute, that would mean you'd get left-right left-right left-right in one second, because the left one always goes right in between. I kinda doubt that :)

so when you say 180BPM, what exactly are you counting that happens 180 times in one minute?

I am counting the same foot striking the ground 180 times in one minute.
Title: Iron man workout for people who use bad crank.
Post by: President Television on August 24, 2010, 04:36:08 am
I am counting the same foot striking the ground 180 times in one minute.

Would said foot happen to cost $6,000,000?
Title: Iron man workout for people who use bad crank.
Post by: Don Coyote on August 24, 2010, 04:38:49 am
I am counting the same foot striking the ground 180 times in one minute.

Would said foot happen to cost $6,000,000?

I see what you are getting at, but I am not exaggerating. When Trip asked, I was all "wtf I don't really know" so I grabbed my stopwatch and went for a short run.
Title: Iron man workout for people who use bad crank.
Post by: Doktor Howl on August 24, 2010, 05:00:51 am
Hey, anyone mind if I split the iron man shit off into another thread?  This thread was requested by a couple of people interested in shedding large amounts of weight in a reasonable amount of time.  Posting what olympiads everyone is doesn't do much but discourage people from starting, due to the large difference between their shape and the shape of people whose legs can run at the speed of a cheetah on crank.
Title: Iron man workout for people who use bad crank.
Post by: Don Coyote on August 24, 2010, 05:03:18 am
Split it.

Title: Re: Iron man workout for people who use bad crank.
Post by: Requia ☣ on August 24, 2010, 05:21:51 am
I have to really wonder about those tips.  The marathon runners I know all land on the balls of their feet, and say that landing mid foot is a good way to blow out your knees.  Avoiding problems with ball foot running is mostly a matter of training your legs to handle it (first time I tried it I only went a block and my legs hurt like hell.I don't even feel it now).
Title: Re: Iron man workout for people who use bad crank.
Post by: Triple Zero on August 24, 2010, 06:40:54 am
Good point Requia, I will doublecheck some other websites on proper technique. After all, it's about.com.
Title: Re: Iron man workout for people who use bad crank.
Post by: Don Coyote on August 24, 2010, 07:16:32 am
The way your feet strike the ground will be different from the way mine and everyone else will. Having them strike wrong for your body can eventually cause shin splints and other injuries, but so will running too much, on harder or softer surfaces than you are used to or bad/old shoes.

Also, just to prove that I am not talking out of my ass about the running cadence of 180bpm, or 180 steps per minute:

from FM 3-21.5 Drill and Ceremonies
ch 4-5. para e.
All marching movements are executed in the cadence of Quick Time (120 steps per minute), except the 30-inch step, which may be executed in the cadence of 180 steps per minute on the command Double Time, MARCH.

And

ch 4-14. THE 30-INCH STEP, DOUBLE TIME
To Double-Time using the 30-inch step, use the following procedures:
a. To march in the cadence of 180 steps per minute with a 30-inch step, the command is Double Time, MARCH. It may be commanded while at the Halt or while marching at Quick Time with a 30-inch step.

b. When at the Halt and the preparatory command Double Time is given, shift the weight of the body to the right foot without noticeable movement. On the command of execution MARCH, raise the forearms to a horizontal position, with the fingers and thumbs closed, knuckles out, and simultaneously step off with the left foot. Continue to march with 30-inch steps at the cadence of Double Time. The arms swing naturally to the front and rear with the forearms kept horizontal. (When armed, soldiers will come to Port Arms on receiving the preparatory command of Double Time.) Guides, when at Sling Arms, will Double-Time with their weapons at Sling Arms upon receiving the directive.

This is from the July 2003 publication of FM 3-21.5

But this is totally something only crazed out iron men on bad crank could do. I still maintain that it is a stupid to say that 180spm is the perfect or ideal cadence or pace to run. I still maintain that running at any speed is fine, especially if you are just starting out and/or only do it to get into or stay in shape. You are much more likely to stick with a workout routine that pleases you than one that you feel forced to.
Title: Re: Iron man workout for people who use bad crank.
Post by: Requia ☣ on August 24, 2010, 09:45:41 am
From what I remember of running in formation, the exact speed was kinda irrelevant, it was that everybody was going the same speed that made running easier.