July (2016) Running Challenge
Replies
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skippygirlsmom wrote: »
OMG, the Headliner. LOL It may be possible we ran into each other at the Headliner at one point. LOL That was also another favorite place of ours. Headliner and Red Heads were 2 popular places we would go to in the off season (when all the BENYs weren't around to fill up SSH, Belmar, PP, ect).
Then there is Kelly's on St Patty's Day. And you can't forget the Belmar St. Patty's Day parade which was always a good time.
@stoshew71 we need to remember I'm a wee bit older than you ha ha!!! You were probably still in the 6th grade.0 -
greenolivetree wrote: »@MNLittleFinn The most I've done is 5 hill repeats so far and I can't imagine losing track of each brutal one. LOL Here's another question...... Should I keep doing my 1/3 mile 2% incline hill and add more reps....or should I move to a 1/3 mile 3% incline hill and do 5 there???? I can't decide. I'm also considering a much shorter but steeper hill for hill sprints and try to work up to 10-12. I'm really finding that stuff like this makes running more interesting and passes the miles quicker vs. just running a big loop or something.
Rule of thumb is that you don't want to go too steep that you mess up your form. 3% incline I think is the ideal and shouldn't go steeper than that.
Unless you are going to be training for a steep mtn 5k. Then you get to enjoy 15% (dies)
But then you are no longer doing "hill repeats", you are now doing elevation training.
I see what you mean. I just use different terms. And elevation training for me means running at high altitude. 10k+
As far as terms go, you are probably more correct on the use of the term "elevation training". I probably should say "hill training" to refer to generic training to get used to extreme hills and such. To do what you are talking about like the steep mtn 5K, I will just go over to one of the many mountains we have in the Huntsville area (oh the joys of living in the foothills of the Appalachians) and get in about 1200 feet of elevation gain on a medium to long run where there are some steep climbs.
Hills around here are quite common. Unless you run in Research Park or the jogging path on Redstone, most any route you create around here will include some 'hills".
Now if you go to Colorado and you are way up in the mountains to the point where oxygen levels & air pressure are way different, then yes, that would be considered "elevation training". Unfortunetely, I don't have that luxery. We have some really good mountains to train on, but not that good. LOL
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Hmmm....most of the hills around here are between 3% and 7%. I had not heard about that 3% limitation before. The steep ones are a real *kitten*, particularly going down.0
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greenolivetree wrote: »@MNLittleFinn The most I've done is 5 hill repeats so far and I can't imagine losing track of each brutal one. LOL Here's another question...... Should I keep doing my 1/3 mile 2% incline hill and add more reps....or should I move to a 1/3 mile 3% incline hill and do 5 there???? I can't decide. I'm also considering a much shorter but steeper hill for hill sprints and try to work up to 10-12. I'm really finding that stuff like this makes running more interesting and passes the miles quicker vs. just running a big loop or something.
Rule of thumb is that you don't want to go too steep that you mess up your form. 3% incline I think is the ideal and shouldn't go steeper than that.
Unless you are going to be training for a steep mtn 5k. Then you get to enjoy 15% (dies)
But then you are no longer doing "hill repeats", you are now doing elevation training.
I see what you mean. I just use different terms. And elevation training for me means running at high altitude. 10k+
As far as terms go, you are probably more correct on the use of the term "elevation training". I probably should say "hill training" to refer to generic training to get used to extreme hills and such. To do what you are talking about like the steep mtn 5K, I will just go over to one of the many mountains we have in the Huntsville area (oh the joys of living in the foothills of the Appalachians) and get in about 1200 feet of elevation gain on a medium to long run where there are some steep climbs.
Hills around here are quite common. Unless you run in Research Park or the jogging path on Redstone, most any route you create around here will include some 'hills".
Now if you go to Colorado and you are way up in the mountains to the point where oxygen levels & air pressure are way different, then yes, that would be considered "elevation training". Unfortunetely, I don't have that luxery. We have some really good mountains to train on, but not that good. LOL
Vegas is lucky enough to have a 12,000ft mtn only 30mi away. Brutal 18miler with 5k+ vert. Colorado is so amazing. I love running the there.
For some races with large vertical gains, I will do mile hill repeats. Grades 5-20%. When I get to 15%+, it's more speed hiking than running though. I'm not elite so I can't run that lol.1 -
Random cool thing. The full that my September HM goes along with had 3 folks BQ last year. Thought that was pretty cool for a marathon out in the sticks1
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skippygirlsmom wrote: »skippygirlsmom wrote: »
OMG, the Headliner. LOL It may be possible we ran into each other at the Headliner at one point. LOL That was also another favorite place of ours. Headliner and Red Heads were 2 popular places we would go to in the off season (when all the BENYs weren't around to fill up SSH, Belmar, PP, ect).
Then there is Kelly's on St Patty's Day. And you can't forget the Belmar St. Patty's Day parade which was always a good time.
@stoshew71 we need to remember I'm a wee bit older than you ha ha!!! You were probably still in the 6th grade.
ok, so you are talking that long ago. LOL Still, would have been funny. We pretty much did the same scene.
I wonder where you went up north? I had Poor Billy's in Woodbridge, Tequila Joe's in Belleville/Newark. There were a few dive joints in Rahway & Elizabeth where all the people in my HS hung out a lot at like The Waiting Room and Butch Kohl's.0 -
WhatMeRunning wrote: »Hmmm....most of the hills around here are between 3% and 7%. I had not heard about that 3% limitation before. The steep ones are a real *kitten*, particularly going down.
The 3% grade I quote came from one of our local elite guys on our We Run Huntsville site. And I am going by memory. So nothing I can quote. But I did find this website. They call them "hill sprints". They suggest 6-8% grade.
https://runnersconnect.net/running-training-articles/sprint-training-program-for-novice-runners/0 -
skippygirlsmom wrote: »skippygirlsmom wrote: »
OMG, the Headliner. LOL It may be possible we ran into each other at the Headliner at one point. LOL That was also another favorite place of ours. Headliner and Red Heads were 2 popular places we would go to in the off season (when all the BENYs weren't around to fill up SSH, Belmar, PP, ect).
Then there is Kelly's on St Patty's Day. And you can't forget the Belmar St. Patty's Day parade which was always a good time.
@stoshew71 we need to remember I'm a wee bit older than you ha ha!!! You were probably still in the 6th grade.
ok, so you are talking that long ago. LOL Still, would have been funny. We pretty much did the same scene.
I wonder where you went up north? I had Poor Billy's in Woodbridge, Tequila Joe's in Belleville/Newark. There were a few dive joints in Rahway & Elizabeth where all the people in my HS hung out a lot at like The Waiting Room and Butch Kohl's.
ha ha yep, I graduated high school in 1979. The Final Exam, Mother's, the Lighthouse, Governor's, Smiles (in my hometown), the Rock Quarry. I was born in Elizabeth but once we moved I didn't go over that way much again. OMG I'm reliving my youth...well at least what I can remember of it. Some places I can picture the building but can't remember the name.1 -
I'm late but want to join. I'm going to be a newbie and start with only 30miles. It will still be a lot for me since I'm not a runner at all. Trying to start Couch to 5k.10
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July
2Jul - 8k
3Jul - 6k
5Jul - 6k
7Jul - 7k
27.2/100
Went out with a running club to give it a go. The beginners coach was lovely, took it really slow, even slower than I would normally do and I did 1k more than a normal weekday run. There were 2 other girls quite a bit younger than me who only started last week, one was a similar level to me or maybe a bit fitter, the other struggled a bit towards the end so I hung back with her as I wouldn't have liked to have been left behind. Both girls seemed really nice too. Tuesday is speedwork day - something I have not tried since I was a treadmill person and it didn't go well. Will give it a go as I am sure it will be ok.....I plan to do my weekend runs myself but might add on a 1km to see how it goes as my plan was to start increasing totals anyway.
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So what doe all this mean for those of us past and maybe (ahem) well past that magical 50 age? Especially those of us who started running after that age and never knew we had a performance decline and really have only seen improvement over time? When I had my watch that measured VO2Max and the one time I had it tested as part of other tests, my VO2Max levels were high (low 50's) - higher than expected for someone at my 'advanced' age. I have not really thought much about it or even considered that I needed to be concerned about it declining. We all know we slow down as we get older and I would not have expected to remain at the same level as I continue to age. True I wouldn't mind slowing it down as much as possible so I may have a look at this book.WhatMeRunning wrote: »There is no reason anyone should rethink their goals or strategies unless they feel they should. That said, anyone who is approaching the magical 50+ ages where people really take notice and change their lifestyles due to aging performance decline (a fair portion of it self-imposed it seems) would be well served to at least have knowledge of this information. That way they can decide on their own if they wish to leverage this information for their own health and in which way.
I also think that what @lporter229 said is true that you set yourself a good solid base with the LSD miles so you can do the intense workouts now. Phil Maffetone does talk about incorporating speed workouts into your training, but once you have that solid base in place.1 -
Rest day yesterday. Got a good but late run in today between meetings. I wanted a tempo run but my legs didn't really want to cooperate until almost mile 3, will try again tomorrow. Strength training tonight!
Date.........Miles........Total
07/01.......6.28.........6.28
07/02.......7.36.......13.64
07/03.......0.00.......13.64
07/04.....13.50.......27.14 - ShePower Virtual HM
07/05.......4.13.......31.27 - + Strength Training
07/06.......0.00.......31.27
07/07.......5.63.......36.90 - + Strength Training & Rally
Upcoming Races - Let me know if you will be running too!
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!)
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon
@skippygirlsmom - love that meme! Thanks for posting here too! Your SkippyGirl is too funny! Love that little boy! 'Linda! You aren't Listening to ME!'
@TattooedDolphinGirl78 and @Somebody_Loved - I do strength training with a trainer 2x per week and run 5 days per week. My rest days are typically active rest but I don't train or run on those days. I started the strength training before I started running and I think being strong (all over) really helps with running. I didn't realize all the 'other' parts of my body that get engaged when I am running until they were sore from a strength workout, especially when running up and down hills! I also do agility with Hobbes the Vizsla but that is just more running, in shorter bursts.
@ROBOTFOOD - so glad you are back and feeling great!2 -
So what doe all this mean for those of us past and maybe (ahem) well past that magical 50 age? Especially those of us who started running after that age and never knew we had a performance decline and really have only seen improvement over time? When I had my watch that measured VO2Max and the one time I had it tested as part of other tests, my VO2Max levels were high (low 50's) - higher than expected for someone at my 'advanced' age. I have not really thought much about it or even considered that I needed to be concerned about it declining. We all know we slow down as we get older and I would not have expected to remain at the same level as I continue to age. True I wouldn't mind slowing it down as much as possible so I may have a look at this book.WhatMeRunning wrote: »There is no reason anyone should rethink their goals or strategies unless they feel they should. That said, anyone who is approaching the magical 50+ ages where people really take notice and change their lifestyles due to aging performance decline (a fair portion of it self-imposed it seems) would be well served to at least have knowledge of this information. That way they can decide on their own if they wish to leverage this information for their own health and in which way.
I also think that what @lporter229 said is true that you set yourself a good solid base with the LSD miles so you can do the intense workouts now. Phil Maffetone does talk about incorporating speed workouts into your training, but once you have that solid base in place.
So does Lydiard and Daniels.
EDIT: I should also add Brother Colm O'Connell (the guy who helped transform the Kenyan running program into a World Class program).1 -
McMillan covers speed workouts too. Next training cycle, I have 3 LS (Leg Speed) workouts in addition to the easy runs, long runs, and Stamina runs (Cruise Intervals, Tempo Runs, Steady State Runs and Tempo Intervals). McMillan has Fartleks as fitting in Stamina and speed workoouts, depending on the fast interval (vLT or vVO2Max)
yes, I'm on a McMillan kick right now. I've read his book cover to cover twice in the last 2 months....
Edit: On that note. I'm sorely tempted to get a McMillan Pro account. it's like $1.99/mo0 -
Drug my self around the lake trail today so I couldn't wimp out early and go home, lol. I ran 4 miles at "easy" and walked the last .75
I really need to start building my miles but this heat is killing me.
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It's never too late from what he is alluding to so far. I'm looking at it from the "approaching 50" angle, and the title of the book is "Fast After 50", but this idea applies even for the greater decades. Each muscle, each part of your aerobic system will only decline if you don't continue to engage it. Likewise, by engaging these systems you can strengthen them. I have not heard an age limit yet for being able to improve anything. I recall he mentioned cases where people showed increases even in their 70's I believe (for people not already at the top of their health for their age that is, once there you will slowly decline with age but at a slower rate so long as you keep on going at it)
So what doe all this mean for those of us past and maybe (ahem) well past that magical 50 age? Especially those of us who started running after that age and never knew we had a performance decline and really have only seen improvement over time? When I had my watch that measured VO2Max and the one time I had it tested as part of other tests, my VO2Max levels were high (low 50's) - higher than expected for someone at my 'advanced' age. I have not really thought much about it or even considered that I needed to be concerned about it declining. We all know we slow down as we get older and I would not have expected to remain at the same level as I continue to age. True I wouldn't mind slowing it down as much as possible so I may have a look at this book.WhatMeRunning wrote: »There is no reason anyone should rethink their goals or strategies unless they feel they should. That said, anyone who is approaching the magical 50+ ages where people really take notice and change their lifestyles due to aging performance decline (a fair portion of it self-imposed it seems) would be well served to at least have knowledge of this information. That way they can decide on their own if they wish to leverage this information for their own health and in which way.
I also think that what @lporter229 said is true that you set yourself a good solid base with the LSD miles so you can do the intense workouts now. Phil Maffetone does talk about incorporating speed workouts into your training, but once you have that solid base in place.
If you could boil it down to something simple, he keeps repeating "use it or lose it" and each part of fitness applies, and seems only natural. He also talks about how aging is both "nature and nurture", with some of the aging process being an unavoidable process of nature, but another part of it is how you nurture yourself and without proper nurturing you age faster in both categories. He also shows how the "nurture" side of aging plays a more significant role in your physical aging than the nature side, but there is no measurement, but probably something like 60/40 or 70/30 with the nature part being the smaller percentage. So he is saying that a lot of aging can be avoided just by not slowing down basically. It seems like common sense, but in reality most studies ever done on athletes as they age show the majority choose to either continue exercising but at more mild/moderate levels or stop completely, and they show sharp declines compared to those who stay active at higher levels. All of that applies at any age, really after 30 most likely, but people in their 30's rarely feel the aging process or decline to such a degree unless they are perhaps professional athletes and are facing retirement. Even then many may tend to be pretty active for at least another 10 years before slowing down in some cases.
Honestly, just in case any of this comes off wrong, he is not saying to train like you are 20 years old all the way into your 70's. All he is saying is that you need to still target each muscle and system in the same varying intensities as you did when you were younger.
Here's one concept he alluded to on his blog but I have not seen yet in the book. The 9 day training week. That should give you an idea of how he is suggesting that someone who may be retired and in the 60's or 70's could continue to get in all of their training workouts in a week still yet get the required rest that their age requires. I won't say any more than that because I don't know any more than that. But one thing about being athletic that I have noticed is that people will find ways to make things happen, maybe even in surprising ways. That seems to be the key here, find out how you can still make it happen. I suspect this book just gives some ways to do that for anyone who isn't sure how to do that. But that is speculation on my part at this point.0 -
This book says the same. Build up first. It's just not a beginner's guide. So it is assuming you either have the base already, or have had it in the past and know how to train to get it again. The focus of the book is simply going forward after you have that knowledge and the base and strength to keep yourself as well rounded in fitness as you can in your later years. Part of it is common sense, part of it is reminding you of that common sense, and another part is to make you question why you may not be pushing yourself (maybe you are not ready, or maybe you just think you can't do it). Part of it is also showing data of what happens if you don't, and also at that same time shows how a majority of people don't do this for whatever reason they may have had (the studies don't report that, only how active they still were and their fitness levels).
So what doe all this mean for those of us past and maybe (ahem) well past that magical 50 age? Especially those of us who started running after that age and never knew we had a performance decline and really have only seen improvement over time? When I had my watch that measured VO2Max and the one time I had it tested as part of other tests, my VO2Max levels were high (low 50's) - higher than expected for someone at my 'advanced' age. I have not really thought much about it or even considered that I needed to be concerned about it declining. We all know we slow down as we get older and I would not have expected to remain at the same level as I continue to age. True I wouldn't mind slowing it down as much as possible so I may have a look at this book.WhatMeRunning wrote: »There is no reason anyone should rethink their goals or strategies unless they feel they should. That said, anyone who is approaching the magical 50+ ages where people really take notice and change their lifestyles due to aging performance decline (a fair portion of it self-imposed it seems) would be well served to at least have knowledge of this information. That way they can decide on their own if they wish to leverage this information for their own health and in which way.
I also think that what @lporter229 said is true that you set yourself a good solid base with the LSD miles so you can do the intense workouts now. Phil Maffetone does talk about incorporating speed workouts into your training, but once you have that solid base in place.
So does Lydiard and Daniels.
EDIT: I should also add Brother Colm O'Connell (the guy who helped transform the Kenyan running program into a World Class program).0 -
I suppose one thing this book made me consider about aging is looking back at people new here at MFP, or even when I was new here. The motivation may be temporary at first, but some come here (or return) saying "I hope to make long term health changes that I can apply for the rest of my life". And that's the key for diet, right? Just because you turn 70 doesn't mean you should start eating more pizza delivery because it's easier than cooking, right? Well, the same should be said of exercising, I suppose. But for some reason society tends to almost encourage people to take it easy and stop doing all that work when they age. Sure, they are not as capable as before, they have had some real physical deterioration. But if they just keep letting more and more easy living in, at some point they will lose so much of what they worked for. Maybe they are OK with that, maybe not. Maybe they never really thought about it and just took the easy way out? I dunno.
Enough of that for me though. Damn I get wordy sometimes.
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@TattooedDolphinGirl78 I am a fairly active swimmer and do some biking ( Sprint Triathlon anyone? ). One of the local gyms has what they call Braking Bad Boot(y) camps - yea a bad play on words/stereotypes - at what I would call random times. I think they are just filling in empty time spots in their schedule. So lots of Body Weight exercises ( squat variations, planks etc ) using the ladder repeat technique 5, 10, 15, 20, 15, 10, 5 reps (or seconds increase) to exhaustion/failureTattooedDolphinGirl78 wrote: »Question: What do you do to cross-train with your running? I'm looking for ideas to add to my book of tips as I like variety and would love to pick your running brains.
. Balance exercises on Bosu Balls and Wobble boards while doing light ( 2-15 kg/ 4 - 33lbs ) weights ( squats etc ). The lady instructor made the stronger people use unbalanced weights ( 7kg left/12kg right ) to increase the load on the core while maintaining balance on the wobble board. 3 -
Nah, 15% doesn't kill you, it just makes you suffer. 25% is where you start wishing you were dead!greenolivetree wrote: »@MNLittleFinn The most I've done is 5 hill repeats so far and I can't imagine losing track of each brutal one. LOL Here's another question...... Should I keep doing my 1/3 mile 2% incline hill and add more reps....or should I move to a 1/3 mile 3% incline hill and do 5 there???? I can't decide. I'm also considering a much shorter but steeper hill for hill sprints and try to work up to 10-12. I'm really finding that stuff like this makes running more interesting and passes the miles quicker vs. just running a big loop or something.
Rule of thumb is that you don't want to go too steep that you mess up your form. 3% incline I think is the ideal and shouldn't go steeper than that.
Unless you are going to be training for a steep mtn 5k. Then you get to enjoy 15% (dies)
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WhatMeRunning wrote: »I suppose one thing this book made me consider about aging is looking back at people new here at MFP, or even when I was new here. The motivation may be temporary at first, but some come here (or return) saying "I hope to make long term health changes that I can apply for the rest of my life". And that's the key for diet, right? Just because you turn 70 doesn't mean you should start eating more pizza delivery because it's easier than cooking, right? Well, the same should be said of exercising, I suppose.
For me, I've found speedwork works like a crash diet. I can add it to a 50 mile/week training cycle for bits of time (2-3 months leading up to a marathon), but I notice that if I try to sustain it, running becomes less fun, my weekly mileage drops pretty substantially, I'm less motivated to bike as well, and my weight starts inching up. Given that I'm pretty awful at adjusting my diet down when my workout totals drop, I've come to the conclusion that outside of training leading up to my A races, I'm better off just cutting out the non-fun running, keeping my mileage/time up, and the weight related time benefits (I've seen about 2 minutes/pound lost at marathons) usually trumps the extra squeeked out minutes from better fitness.
Once I get closer to Chicago in October, as I'd like to inch under the 3 hour mark (given the flat course) I'll be back up to 2-3 faster sessions/week, but for now, I'm totally ok just slogging it out for a few extra miles at a comfortable pace so I can enjoy some dessert, and not feel like I'm hoping for death doing threshold pace runs in the summer Florida heat/humidity. I may re-evaluate things once my BMI get closer to the magical 21 mark (and I lose the ability to just get faster from keeping up my running and losing weight), or if Boston becomes a transcendental experience that I feel the need to repeat every year and slow down when older, but as long as I'm still above that mark (and have about 15 more pounds to lose on top of the 100 so far), LSD is definitely the answer for me.2 -
07/01- 4.28km
07/02- 5.01km
07/03- Rest/Weights Day
07/04- 5.48km
07/05- Forced Rest Day (Husband OOT)
07/06- Forced Rest Day (Husband OOT)
07/07- 6.13km
With all my husbands' OOT work this month and being stranded with all our littles I'm beginning to wonder if I'll make my mileage this month
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7/6 - 0
7/7 - 3.11 miles
Monthly total: 17.76 miles
I'm rather proud of myself so far. I thought I was going to have to really, REALLY push myself to get to 40 miles, but I'm almost half way there already!5 -
_nikkiwolf_ wrote: »
Nah, 15% doesn't kill you, it just makes you suffer. 25% is where you start wishing you were dead!greenolivetree wrote: »@MNLittleFinn The most I've done is 5 hill repeats so far and I can't imagine losing track of each brutal one. LOL Here's another question...... Should I keep doing my 1/3 mile 2% incline hill and add more reps....or should I move to a 1/3 mile 3% incline hill and do 5 there???? I can't decide. I'm also considering a much shorter but steeper hill for hill sprints and try to work up to 10-12. I'm really finding that stuff like this makes running more interesting and passes the miles quicker vs. just running a big loop or something.
Rule of thumb is that you don't want to go too steep that you mess up your form. 3% incline I think is the ideal and shouldn't go steeper than that.
Unless you are going to be training for a steep mtn 5k. Then you get to enjoy 15% (dies)
How about 35-40% at 14,000ft in Colorado? I was so destroyed at the ttop of Pike's Peak. I once ran up Breckenridge. Lodge to peak. Oh man. That was a treat. Also: Always can run the rims at the Grand Canyon for a good *kitten* whoppin! Haha2 -
Day 7: 4.5 miles (high incline treadmill)
Monthly total: 47.25/100 miles3 -
Welcome! Late is nothing. You're here, and that's all that matters. Just take it easy - don't push, and glean as much as you can from the experts around here.I'm late but want to join. I'm going to be a newbie and start with only 30miles. It will still be a lot for me since I'm not a runner at all. Trying to start Couch to 5k.1 -
7/1: Rest/moving day
7/2: 8 miles
7/3: 3 miles
7/4: 5.8 miles
7/5: 8 miles
7/6: 5 miles
7/7: 5.2 miles (am)
......: 6.4 miles (pm)
91 posts since this morning! No way I can catch up before bedtime. You guys are animals!
Really rough one with the group tonight. I'd only have run half as far by myself. We never really got rain today, so the humidity was pretty oppressive. Plus at 6:30 when we started, it was 86F with a "feels like" temperature of 93F! We were crazy, but at least we were crazy together, to run when it was so awful out. And then afterwards: burgers and beers, like God intended
And I'm a major trend setter with my new (free) hat! I stopped into the running store yesterday while I was briefly locked out of my new place, and I got this cool hat, and three people put dibs on getting free hats too! NJ Marathon is going to get lots of Pacers Princeton reps!
Upcoming Races:
7/9: Belmar 5 miler (Belmar, NJ)
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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July goal.....run
7/1 snorkel 4 hours
7/2 7.53
7/3 3.23
7/4 3.29
7/5 rest
7/6 4.39
7/7 3.25
Total 21.69
Upcoming races:
SHEPower Virtual Half: July 18
Las Vegas RocknRoll Virtual runs--making the band
......Guitar Solo 6/28 3.85
......Drum Solo in August
......Lead Singer in September
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
@TattooedDolphinGirl78 asked "Question: What do you do to cross-train with your running? I'm looking for ideas to add to my book of tips as I like variety and would love to pick your running brains.'
...I snorkel....and am a tattoed Honu!
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Date Miles today. Miles for July
7/1 3.1 miles - 3.1
7/2 14 miles - 17.1
7/3 REST DAY
7/4 9 miles - 26.1
7/5 9 miles - 35.1
7/5 6.2 miles - 41.3 << Daily Double
7/6 6.2 miles - 47.5
7/7 8.25 miles - 55.75
7/7 5 miles - 60.75 << Daily Double, FF Pub Run
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Rocket City Marathon - 12/10
Tonight's Pub Run 5 miler was tough. The heat got to me. I ended up walking half of the 5th mile. Took me about a half hour to get my heart rate down. It never takes that long for me to recover. Tonight was a hot new humid one. I should have selected the 3 mile run instead of the 5.
I did get a pair of some nice compression running shorts tonight with my $20 FF card. Well, original price was $80, ended up paying $65 after tax.
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2 July – 5 km parkrun alongside my niece
3 July – 10 km
5 July – 10 km
7 July – 10 km
8 July – 5.6 km & Body Balance
July Goal: 150 km (93 miles)
Total: 40.6 kmTattooedDolphinGirl78 wrote: »TattooedDolphinGirl78 wrote: »Question: What do you do to cross-train with your running? I'm looking for ideas to add to my book of tips as I like variety and would love to pick your running brains.
A follow-up question: Do you run every day, or skip a day and cross-train the days you don't run?
I ask, but there's so much literature out there that says that running every day isn't good or yes, do run everyday.
Personally, I run 5 times a week and try to do something different on weekends. It's the "something different" that tends to mess me up. Lately it's been yoga, but I feel I need more strength training as the yoga moves I do are more therapeutic/restorative.
If you run 5 days and don't want to change that, yoga on a day off would be good since it's restorative. Your muscles might not need more micro-tears from lifting AND running.
I do a Les Mills "Body Balance" class on Fridays, which is a combination of yoga, Pilates, tai-chi and core moves, with some relaxation at the end. I love it. Before I tried it, I thought it would be hippy *kitten*, but it's actually a good workout and gives me useful stretching, core and balance practice, and I feel centred afterwards.
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