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Speedwork
Today, I had two 1600 meter repeats for 4 miles. That means 1 mile warm up, 1 mile at pace, 1/2 mile recovery, 1 mile at pace, 1 mile cool down. I did it at a 1/4 mile track near my house. What that really means... 1 mile warm up - Since this was a 4 mile run that is actually 4.5 (if I do a full mile for warm up/cool down)…
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Arms
I'm surprised to find how much difference your arms make when you run. I usually hold them bent at about 90 degrees (waist level) but when I was running fast, up hill and around a corner yesterday, I dropped them so my hands were at about hip height. The difference was a sense of balance and sheer power. It engaged my hips…
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Shakeology
Seriously??? OMG. And you all think tapeworms are stupid. HOW SHAKEOLOGY WORKS.* Shakeology's proprietary blend of digestive enzymes, prebiotics, and probiotics helps your body eliminate toxins that have built up in your digestive system over the years due to eating highly processed foods, fast food, and junk food. A…
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Smyrna
I'm working the C25K program and am in Smyrna. I have two small kids as well. If anybody wants to meet up to do active, kid-friendly activities on the weekends, let me know.
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Avatars
I love how our pictures are steadily evolving into "addicted runner" territory.
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Great Blog Post
http://www.myfitnesspal.com/blog/KeithAngilly/view/running-form-527830 One of my MFP friends posted this blog about form. Essentially, your glutes and hamstrings are supposed to be engaged when your foot strikes and he found a great video of marathoners that shows this.
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Upcoming Races
I'm thinking about doing the End Violence against Women 5k on May 18th and the Possum Trot 10k on June 1st.
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Good Form Running
http://goodformrunning.com/ Great information and videos.
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New Graduates
Come join us on the Bridge to 10k board: http://www.myfitnesspal.com/forums/show/543-bridge-to-10k Not all of us are doing Bridge to 10k. What we are doing is exploring "what's next" for us as we learn to be runners together. What options are out there? How do you transition to four days a week? What can you do to keep…
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Introductions
Hi! I'm Varda. I started the C25k program in December of 2012 and completed it in early February 2013. I currently run a 13.5 minute mile on the treadmill or in a 5k. I'm more like 16 at an easy run in my hilly neighborhood. My goal is to run a 5k in under 40 minutes (like 39:59 would be awesome). I'm not going to worry…
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My Husband
So, my husband saw me running the neighborhood the other day... "You are really running out there." "Yeah, I just did three miles." "I thought you said that you could never be a runner." "Right, that's what I thought. But remember about that program I told you about? I finished it in February and have been running since…
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Train like a Mother
I had read "Run like a Mother" and wasn't impressed. However, when I heard another runner mention liking the 10k training program in Train like a Mother, I checked it out. THIS is the book that they should have written the first time. Funny, packed with practical advice, and encouraging. They also have beginner and…
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Slow is the New Fast
It is a blog, but they sell bracelets with the motto on them! http://slowisthenewfast.com/slow-is-the-new-fast-store-2/ I'm so getting one! Slow ROCKS!
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Are you built for Speed or Endurance?
I got the "Coach" special issue of Runner's World magazine, which has some amazing tidbits. One is a test to see the composition of your muscle fibers - whether you have more fast twitch fibers (speed) or slow twitch fibers (endurance) What you do is find your 1-rep-max with either leg presses or bench presses. 1) Warm up…
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Sucky Run
I ran 3.5 miles on Sunday. Everything seemed to wrong: tired 3-year-old who wanted to run instead of taking a nap in the stroller, pebble in my shoe, iPhone that forgot the meaning of the word "Shuffle", I was super slow (16 minute mile), etc, etc. But I did it. And I looked really cute in my brand new Gym Girl run skirt -…
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Flavor water with fruits
http://fameandfortunenot.blogspot.com/2013/04/spring-cleanse-your-body.html Some great recipes to help you drink more water using natural ingredients.
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Speed Work
I was doing interval training on the treadmill yesterday. One mile run (4.5), 1/2 mile at 5.5, 1/4 mile at 4.5, 1/2 mile at 5.5, 1/4 mile at 4.5, 1/2 mile at 5.5 and one mile cool down (4.5). I couldn't finish it. I realize that I need to drop my recovery runs down to 4. Going slower to get faster. The mindset really…
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Scott Jurek taught me to run uphill
Actually, I just had a great run yesterday. On my Thursday long run, I tried kicking back with my feet to increase my stride again (I've been working on increasing foot turnover). It was uncomfortable and exhausting and I gave it up after a mile. Then, during the last 1/4 mile, everything fell into place and it was like I…
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So I went for a run...
So I Went for a Run By Mark Remy Published in Runner's World April 2, 2013 I was angry, so I went for a run. And things got better. I was confused, so I went for a run. And things got better. I was exhausted, so I went for a run. And things got better. I was lost, unsure, empty, afraid. Certain that whatever was left of my…
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Motivational Quotes
"We may train or peak for a certain race, but running is a lifetime sport." -Alberto Salazar
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Cooper Test
Have you ever heard of the Cooper Test? It assesses the distance you can run in 12 minutes. I just found out that my personal best (according to Endomondo) is 1600 something meters, which is dead average for my age group (40-49) I feel like this is a terrific achievement for somebody who struggled to run for a full minute…
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Come Join us on Bridge to 10k
New graduates and anybody else who is interested - come and join us on Bridge to 10k. A lot of what we're talking about is "what next" Speed? Distance? How to keep motivated. What we're finding out as we research different topics, talk to people and, well, run.
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Jonquil City Jog
Anybody interested in doing the Jonquil City Jog? We could get a discount with a team of 5.
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Another Great Article
rduhlir posted this on the C25k board and I thought it was awesome, so I'm sharing over here. Found this on Woman's Running Magazine's website.... Coach Jenny weighs in on a reader question with advice to avoid running missteps. . . Question: I recently started running, and I have been getting a lot of different advice…
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What are your current plans?
I've created a running schedule with the Runner's World smartcoach program. It has things like Easy Run with a goal distance and pace. Or Speed Intervals all laid out on a map. It all feels a little to rigid for me but I want to get better. So I'm using the following articles to help me understand how to use this schedule…
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The Key to Successful Training
According to the book "Lore of Running," "...the key to successful training, at least for the first 12 months or so, is the amount of time you spend running each week, rather than the distance you cover or the speed at which you run. Therefore, you should initially aim to run for a certain time each session. You will run…
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I have a suggestion...
How about a government program that gives you $1000 clothing allowance for every 20 pounds you lose?
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Easy Run
So, I did my first "Easy Run" today. I realized that I was going slowly enough to hold a conversation and wondered if that was really fast enough. So I googled it: http://running.about.com/od/faqsforbeginners/f/howfasttorun.htm As a matter of fact, that's exactly how fast I should be going. Running is a lot slower than I…
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C25k Graduates and anybody else
I'm going to be posting my latest updates on the Bridge to 10k message board. Please join me over there, so I don't get lonely! I worry that I'm providing too much information for the people who are staring down the barrel of Week 5 and feel a little intimidated about discussing my 13-15 minute mile on the Happy Feet…
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Motivational Quotes
For me ultra running is 90% mental and the other 10% is mental. I have no clue how I do this ****. I wasn’t fit before, I am not a great athlete, I was a smoker and a drinker. — Ray Zahab, Running the Sahara
