sarah aka Imafitnessfreak!

L

laura35

Cathlete
hello,

I finally got ane elliptical all because of how you love how it helped with your running. I am hoping I will reap the same benefits as you did. How often do you incorporate it with your runs and how long? Also how did it help with your runs, increase your pace, make your legs stronger for the runs??? Sorry for all the questions but anything that will help me become a stronger ,better runner I am up to trying!!!! Thanks!
 
CONGRATULATIONS!!!! I hope you love that thing as much as Elaine and I do!! They should pay us to be spokespeople!:7

It really did help with my running...here is how

#1 Helped me recover from a stress fracture while training for a marathon. I missed 8 weeks of training due to injury but since I used the elliptical, I maintained my cardio endurance and resumed my marathon training effortlessly. I ran only 10 weeks of my marathon program...that is 1/2 the running! I ran the 1st 2 weeks, was out for 8, then ran the last 8 weeks. Let's not forget the final 3 weeks of a marathon program is taper and rest!!!:eek:

#2 It helped strengthen the secondary muscles used in running.

#3 It helped/helps keep me from taking on any new injuries because 3 of my weekly workouts are done on the elliptical...that's 3 cardio workouts with zero impact!

#4 The elliptical mimics the running motion the best. Running in water mimics the best, but water running is zero weight and that matters because...(see #5)

#5 The elliptical does maintain/build skeletal strength because you are using body weight...skeletal strength is a must for running.

#6 Using the elliptical between runs is like taking a rest day without taking a rest day, it's like having your cake and eating it, too!
 
So Sarah do you do cardio everyday? I think I have to cut back on my cardio but I saw where you said you maintained your cardio just upped your protein intake. Do you do resistance daily or what? I hate to cut back on running or my elliptical, but I fear that I may do too much cardio which can hinder fat loss. How much do you do?

Lorrie
 
6 days of cardio, 3 days of total body weights, 1-3 days of yoga stretch

I don't think my body neeeeeeds the 6 days of cardio, I do that much cardio because
#1 I am marathon training
#2 I LOVE cardio! LOVE LOVE LOVE
 
Oh, and 1.5 years ago, I did 30% of my diet protein, and I bulked a bit more than I liked. I keep the protein at 15%-20% or so...

THIS WAS MY EXPERIENCE with the extra protein. I am super short, with short stubby limbs so it doesn't take much muscle for it to show on my body.
 
Thanks for the response. So you don't do the gym styles, S&H, or PS - just things like MM, ME, PH, etc.?

Lorrie

Pain is temporary - quitting lasts forever
Candace Grasso, CC-V-6
 
When I get super exhausted of the MM, ME, PH and circuits, I'll do a few weeks of the Gym Styles...3-4 weeks. Then I am right back to my endurance work! My mind and body prefer them!

I convert the circuits like BC, HSTA and HSC into toal body workouts by doing ab work in place of the cardio segments. I'll to the first cardio segment to get the blood and oxygen flowing, the rest I drop and do ab work. It adds more workout options.
 
Sarah, isn't MM good for muscle building like the Gym Styles? Or is it similar to ME? I heard that MM was good for muscle building, but is it really or not? Thanks so much for your help. I was going to buy MM, but not sure. Thank You!

~Adri;-)
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One more question for you Sarah - how long do you do your cardio on those days and do you do intervals (eg cardio coach)? OK - I guess that's 2. Thanks for all the insight you provide.

Lorrie

Pain is temporary - quitting lasts forever
Candace Grasso, CC-V-6
 
Sorry that we keep buggin and you and asking you a lot of quetions Sarah. But you information is really good and really helps.

~Adri;-)
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MM is like ME. But, in MM, she does slower counts so you can go heavier. MM has really helped with shoulder definition, bicep..well, everything! So, yes, I'd say MM has helped with my definition! I consider MM to be a "must have". Again, I am biased...I LOVE the total body workouts!
 
Hi Lorrie,

I do not do cardio coach but I do intervals. My intervals are usually in the form of speed work at the track. Here is JUST AN EXAMPLE of cardio durations throughout the week. This is this week:

SUNDAY: 2hr. 20 minutes (17 mile run)
MONDAY: NO CARDIO (see 'Sunday':) )
TUESDAY: 45-55 minutes (5-6 mile run)
WEDNESDAY: 45-60 minutes elliptical
THURSDAY: about 60-70 minutes (track workout: 4x1600 [four 1 mile repeats] with 400-800 recovery)
FRIDAY: 40 minutes elliptical
SATURDAY: 60 minutes elliptical or 60 minutes run

Keep in mind, I am marathon training! Otherwise, I would not do so much cardio.
 
WOW - that is a lot of cardio - quite impressive. How do you have time to fit in your total body and yoga work? Thanks again for that info. When is your marathon? Hope it goes well.

Lorrie

Pain is temporary - quitting lasts forever
Candace Grasso, CC-V-6
 
I do the weights on Mon. Wed. and Fri.

I do Yoga on Monday, then try for Tuesdays and Thursdays.

How do I find the time? I am a full time mom with the most incredible, amazing, wonderful DH!! He does everything he can to help me with the kids so I can train for my 26.2. Then on weekends, I get up at 4:30 to get my longer runs in, so by the time I get home, the kids and DH are barely out of bed.

My marathon is in exactly 2 months...October 15th!!! I am very excited!!
 
SArah,
thanks for the info. Does MM stand for muscle max? I am having a hard time getting more definition in my upper body. I am also short with short limbs but not as lucky as you to get that cut. I really,really want to get more muscle definition,could you pass some my way please!!! I am getting a little frustrated with this as I am going heavier with the lifting,mixed things up to make sure I am not doing the same workout for too long , I do only do wts 2x week because my kids are in every sports out there and I work full time. Maybe I should try to add a 3rd day,what do you think?
 
Yes, MM = Muscle Max. If you can squeeze it in, I'd try for a 3rd day.

Like I said before, I like MM because the slower count reps allow for the use of heavier weights. So I get to go heavier and get total body work in one hour...closer to 70 minutes.
 
Sarah I'm surprised that you have such excellent muscle definition with that much cardio. I guess I always thought that alot of cardio hindered muscle definition. I also recall someone asking Cathe how she got so defined compared to the old VHS days and her response was that back then she did alot more cardio. I'm trying to get defined so have cut back on cardio. Am I wrong? Thanks for the help!
 
Maybe it's because I eat while doing cardio. O.k., so maybe I don't prepare a meal and feast on it while I run but I do squeeze energy gels down the hatch before and during my long runs. They contain protein. Also, during my cool down, I chug what someone on the Runners World forum refers to as 'Gatorade Julius'. It's lemon-lime Gatorade with vanilla protein powder mixed together in a 4:1 carb to protein ratio. The idea is to get protein into the body to stop the muscle breakdown process and aid in muscle recovery. I drink some as soon as I am done with my cardio, sometimes during cardio. The amount varies depending on the length and intensity of the cardio workout. After reading all your comments, I'd say it's working!
 
Wow Sarah, you really work hard and it shows!! Thank you for sharing all of this information because it really does help to know how you got into such great shape. It truly is an inspiration (especially to us STHM).

Good luck with you training and the marathon.

- Lea
 
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