I'm always used to telling people what to do, and telling them that they should have workout buddies and partners etc... to gain extra motivation and all that.

All my workout partners eventually fall by the wayside as they have different goals to me, and I end up training alone. I'm not worried about training on my own, but I questioned whether I am just pretending that I don't need anyone to hold me accountable or whether I genuinely do push myself hard?

Therefore, who wants to hold me accountable?

Doesn't matter how fit or unfit you are, you just need to be able to hold me to my training and not let me get out of it.

There must be loads of people who want to shut me up and make me sweat, so here's your chance.

Look forward to hearing

Do you have goals for each and every training session that you meet?

what exactly do you need to be held accountable for? how often? can you be more specific of your needs?

Of course I can be more specific. I was just sending out this post to see if anyone would respond. We can talk turkey in detail later if you're keen for the challenge.

An idea though is that I want to be back running 8 miles an hour by mid Feb. Not too big a goal I know, but I am still in rehab for an ankle injury at the mo and haven't run for nearly the last 3 months. Depending on when I have the all clear this could be a tough goal.

In the meantime, I am relying on CV kit to keep me in the zone. I don't like it, which is partly why I need to be held accountable. (I hate CV equipment, in the gym).

Last night I devised a Fartlek routine on the rower, and trialed it for an hour. I managed 12380m in the hour, which is a bench mark for me to compete against. I hated every minute of it, and if not accountable will probably avoid trying too hard to beat it. Tonight, I have the joys of the X-Trainer. Will probably do a similar thing and compete against my best. I'll also schedule in shorter sprints, and longer marathons to break it up. But its all for maximum endurance.

Also, I am quite stocky for my height. Have spent lots of time doing free weights and playing rugby, so even though being pretty fit, my BMI is 27. Am not bothered about muscle mass at the mo, so am looking to shift a stone over next 2-3 months to aid my road running times.

Ultimately, the long term goal is to run boot camps where fitness is pushed to the limit, physically and mentally. I want to know that nobody who applies is fitter than me! To give you an idea, the first person who trained one to one with me for a week solid ended up setting the pace through his training and qualified as a Royal Marine Commando this summer. Truth is, he is much fitter than me now and I don't like that one bit. I'll be training again with him next Easter in the Scottish Highlands and I aim to keep up and push him all the way. Lots of Mountain climbing, hill running and hiking for a good long week. Can't wait!

Ambitious I know, but I don't generate goals for show. I aim to break every last one of them!

so what would you like a motivator to do?

what are you current interval times like now?

I just want someone to keep on my tail. To be honest, I've never needed a motivator before, and never had one. I've always been the motivator for other people.

I just questioned whether I could have pushed further if I had one? I don't know.

So what do I want from a motivator? Someone to know my goals and literally chase me up. Now you know that I've done 12380m on the rower and am aiming to beat that I want someone to actually ask. Did you? after the next session. At the moment nobody knows if I pass or fail, nobody else but me actually cares.

Like tonight after I've done the X-Trainer for an hour, I need someone to ask me how far did I go? Then chase me up to make sure I beat it next time.

If I set my weight now, then I need someone to ask each week, exactly how much did I lose, and make me say it.

I don't need a motivator, I'm already turned on about training. (Please no need to be scared, I'm sure its perfectly natural). All I need is someone to hold me accountable. Very, very simple

Interval times?

I'm guessing I understand the question though I'm not sure.

Last night I did 5 mins warm-up, then 5 cycles of:

2 mins @ (2:15/500m), 3 mins (2:30-2:40/500m),1 min (1:50-1:55/500m), 2 mins (2:30-2:40/500m), 1 min (1:50-1:55), 1 min (2:30-2:40/500m)

Then 5 mins warm down.

I haven't used the rower in years so this probably isn't that good. However, for me it is a start. Hope this makes sense.

So basically just someone to say, "Dean, did you do what you were supposed to do tonight?"

I will be your motivator Dean. I'll be strict too, on your ass if you don't accomplish the day's goal heh. I just wanna return the favor, so, how do I become your motivator? =P

Hmmmm.... this sounds intense! Is there someone who can recommend a good toning regimen for a small framed gal? I am not looking at getting "ripped", I would simply like a healthy tone and definition.

Low weights, high reps to get toned. You should mix it up though, with a day or two high weights, low reps.

OK, thanks. So low weights - can I use the hand weights that come in 3 sizes in a pyramid (I think 2, 3 and 5 pounds)?

Err, if that's how you define low? 30lbs is low for me, and just using that as a refference point makes 2-5lbs seem maybe too low. But if that's what you feel low is, I guess so. I usually do 30 reps of biceps and lift them up over my head 30 times also. 20-30 reps should be good

Dean, it sounds like you want someone to challenge you. That can push you forward to higher goal. Isn't it what you are looking for?

I don't know other exercise. I am into running only. I am using Nike+ to help train my run. Nikeplus.com has a lot of challenge forums set by users with different goals. Some of them push for long distance. Some of them aim for fastest pace. If you win the challege, you will get a trophy.

I have participated a few challenges to help to push myself. But, I am still a slow runner. (I have started running since Feb 07.) My fastest 1 mile is 7:59, fastest 5K is 26:18.

If it is what you are looking for, I can be your challenger for running. Now, I am training myself for my 2nd marathon in Feb 08.

You get the idea Curtis!!

And yes Matt A., I do need to have someone around who isn't afraid to bust my balls if I slack.

Glovia L. - My main goal actually is a running goal. Over next 3 months I want to be running 8 miles in an hour. Not too tough I know, but as I have been saying in other messsages, my left ankle is weak after an injury and not showing signs of improving as fast as I'd like. In the meantime I'm using CV Equipment to maintain fitness, but its no substitute. If you can help me run fast enough to hit my goal, then great!!

Cheers for the support guys and gals

lisa- 30 pounds might be low for matt but isnt low for a woman to start. id start more with like 3-5 pounds probably. test it out and see if you can do 10-12 reps easily.. if you can then up the weight.

Alright Dean. I'll help you out if you do the same for me.

Let the ball busting (and goal reaching) begin!!!

Matt - 30 pounds would be too much for me, as I am just starting out. Jennifer, thanks, I am going to try that. Sorry everyone, did not mean to hijack the post!!

lisa-you are welcome. good luck!

Dean, it is 7:30 in per mile. I could not do it yet. The fastest I could do is 7:59 per mile. Look like you can be are my challenge to push me faster.

If you are into running also, you may want to check out nikeplus.com forums and challenges. I have recently finished a challenge of Pace&Distance Training. I was in the 9:31-10:00 group. You could do better than that. You can set up a 7:30/mile challenge. Many runners around the world will join. The forum there can share a lot of running tips and information, including recovery training.

But, you do need a set of Nike+ devices (US$30) and an ipod nano though. It can track your speed and miles on every run. Then, it uploads the data in nikeplus database and all the joined challenges. It is fun. I get a lot of good information there. It definitely helps my running.

Hey Glovia,

Getting 8 min miles down to 7:30 min miles isn't so bad, though I don't know how I fare at the minute as I haven't run for 3 months??!!

I found the trick was in improving my sprint training. Building it up gradually, with hill training until you are doing 6x800m sprints. Thats 3 miles in itself and it teaches you to increase your pace. Also 1 and a half mile runs at best time, helps to push you. My best 1 and a half mile is about 9mins 15secs, though I've never been the best runner. I know peopel who've done it comfortably in 8 minutes. I prefer long distance hiking, so running is a pain to me and requires a kick up the butt!

You must feel very bad for unable to run for 3 months.

You are too good for me to challenge! I am not into sprint training yet. I have just started hill training. It is tough. I could not maintain my pace at all after 10min.

How about long distance running, like Marathon? Are you interested? I have run a marathon in June 07 after 4 months training. Too shame to tell you the time. I was slow. But, it was the 1st one in my life. I did not have time goal. My goal was just to finish it. Now, I am training for the 2nd marathon in Jan 08. I wish to beat my own record by improving 30min.

gloiva-the fact that you ran a marathon is amazing! the fact that you finished is amazing! trying to aim to beat your record is a great idea!

Yeah, marathon running is a formidable achievement.

I have applied to the London Marathon many a time, but thankfully never got a place. Got plenty of fleeces posted through instead though.

Maybe next year?

thanks, jennifer and Dean. You made me feel "taller" and "faster."
It is not extermely difficult to run a marathon if you are not aiming for a specific time goal.

Actually, pushing myself to run a marathon has changed my life. I gain benefits both physically and mentally. I have to say it is the best thing I have ever done to myself. I wish I would have discovered running when I was younger.


It is not too far from next year. Hope you would be ready soon. London Marathon is one of the biggest events in Europe. I wish I would be able to run it one day.

In US, New York, Los Angeles and Boston are among the top 5 races. I dare not to race any of them yet. My next goal after the 2nd marathon is the LA one. The Boston race is a non-reachable goal to me. I don't think I would be able to quality to run it in my life time. (Sounds like I am out of the line already and talking too much. Sorry about that if this marathon thing has bored many.)

Let's go for it, Dean! The LA marathon is in April, same month as the London one. If you miss it in 2008, I think I may be able to challenge you in 2009. I hope I would be fit enough to run LA then. Let's challenge our marathon time.

I like you're thinking!! I would be very happy to say that you're on, but I think it is too late to get a place now for London 2008. That's the main problem I've had in trying to enter in the past. Maybe in 2009 I'll come and run it in LA.

Short of that if I can't get a place for 2008, I could always design a 26.2 mile route locally and do it anyway!!

Cool. Let's do it, Dean. 2009 is good. Give me more time to train and prepare.

Meanwhile, whenever you are ready, you can try any other local race. Let me know when you are ready. Let's challenge our time.