RUN

RUN

• R is for racking up the miles. I don’t have a running total from the very beginning (of time) but since 2002, I’ve put on 5005 miles.
• U is for understanding. You will slow down eventually. SO - > “Always do whatever's next." - George Carlin
• N is for never. Never forget why you love running.

Cow

Juneathon Day 29
Running 4.53 miles (6x400s)
3x12 Sit-ups
1 cold water foot bath. (Where is the pool?)

-----

Intervals and Hurricanes

I’ve eased off on the interval training after my big race in May. But still sneaking in a few sets so my legs will remember what its like to run fast.
Speed work is a totally different beast than running.

See this month’s Runner’s World magazine for an excellent primer on trackwork.

I love graphs. [No, that’s not me running up the side of a Volcano.]


Storm Occurrences over 100 years

Hurricane season is upon us. The National Hurricane Center is predicating a near-normal Atlantic hurricane this year. Thankfully.
I don’t live in the Atlantic area but saddened when I see damage done by such storms.

Upcoming Hurricane Names [ What no Kara…]

Juneathone Day 6 Running 4.3 miles
What is a Juneathon?

-----

I Love Outside

Who needs Runner’s World when you have Outside!
Reasons I Love Outside
They cover all the bases – hiking, biking, fitness - real nice pictures, must go destinations and even book reviews!
(Plus - Very little marathon chatter.)
This months issue includes the much anticipated

Part Two – The pillars of fitness.

I really like the weekly workout suggestions:

Good old LSD - Apparently not as renowned as it once was.
Core and Strength Work – Done on days you are NOT running! (Like twice a week.)
Intervals - Including max (fast) and threshold (still fast) levels.
Started this challenging workout today! I will include just one interval session a week – then work up to 2, as suggested, if I don’t injured or exhausted.

Pick up this months issue for details. Outside May 2009

Part one: Building a Base is online.

Ku
cool
an old white dog
in the shade

-----

Speedwork Satisfies

This year’s training session has really changed. Last year I adored the long runs! I would collect my thoughts and then settle down into some nice long escapes…
But this year I’m getting high on speedwork. (Or interval training.) I think it’s a combination of variety and the up front challenges.

“Intervals consist of a series efforts followed by active or passive rest usually at a pace faster than a continuous type training run. There are four things that you can alter in an interval training session. They are distance or time, rest time or distance, effort, and the number of repetitions.”

Benefits:

• I look forward to my run.
• Workouts go by F A S T.
• It keeps the boredom monkey away.
• Your will run faster and stronger and feel a better at the end of a race.
• It rejuvenates the body and the mind by clearing out the cobwebs.
• If you need to lose weight – this is better than any diet. (Except fasting.)
• And you can pretend, even if it’s just for a lap, that you’re the fastest runner in the world!

Suggestions:

• Don’t listen to a talking podcast - stick to fast tunes! Or just listen to your own heartbeat.
• Use your Garmin or lap counter on the old watch to keep track of the intervals. It is not fun trying to keep track on your fingers or with an abacus.
• If you can’t get on the track - find a long, quiet neighborhood street. (Always be vigilant for cars – like ones backing out garages.)
• Dress light. Or do what I do, and peel stuff off as you warm up. Watch your gear - I almost had my yellow cap stolen!

P.S. Some runners like to vary the distances in one session - 200m, 400m, 800m, 1200m, 800m, 400m, 200m. Interesting enough, they call it ladders.
P.S. I’ve been running for over 20 years and never tried speedwork until 3 years ago.

Everything you need to know about interval training!
-----

Training for a Faster 5k

Looks like I only have a couple of months to improve my 5K time.
Here is a brief article by Jeff Galloway - Improve your 5k speed.
His guidelines:

• Every couple of week increase the length of your long runs. And this is a hard one for me – Run 3-4 minutes slower per mile!
• Incorporate weekly interval training. He suggests starting with 4x400 (quarter milers) and work up to a set of 14. That’s only 3.5 miles so easily obtainable.

He sets the speed on the track at a pace of 8 seconds faster than your 5k race time.
My last 5K pace was at an 8:03 / M
So I need to do these intervals at 7:55 pace
Today (in the sunshine) I included a 4x400 with my run. Just running fast – not looking at the Garmin.

Not bad - but will it help me beat my PR? Time will tell.

This goal will carry me along till the end of the year – when I start training again for a Half Marathon.

-----