- Stay hydrated - drink fluids before you run. If you are running for an hour or more, take some fluids with you. Prepare for plenty of fluid replenishment after you run.
- Run earlier in the day - usually before the sun gets too high in the sky
- Wet shirt club - wet your t-shirt before you go out the door. Wear one of the cool weave fabric shirts and not the regular cotton t-shirt if you do this.
- Choose the shady route - combined with an early morning run, choose a route with tree lined roads and stay in the shade, or choose this day to do a trail run through the woods.
- Wear a hat - this achieves two purposes: one, it provides some protection from direct sun; two, the hat will retain water to help cool the head. When you take a drink of water, pour some on your head. The cooling effect on the head brings big benefits.
Monday, July 31, 2006
Friday, July 28, 2006
The workout format she settled on was highly unorthodox, consisting of 30-second bursts at vVO2max separated by 30-second floats and repeated to failure (that is, until vVO2max can no longer be sustained for 30 seconds). In testing this format Billat found that some runners were able to amass more than 18 total minutes at VO2max, almost one third of it occurring during their jogging recoveries! A group of moderately fit runners increased their VO2max by 10% (that's huge) in just 8-10 weeks when they added twice weekly 30-30 sessions to their training.
The last stretch had a hill similar to what we will face at the Falmouth Road Race in a couple of weeks. We imagined we had completed the first 6 miles and the last mile was on the Falmouth course. We took the last mile up and over the hill and into the finish as if we were at Falmouth.
If you haven't done this kind of visualization for one of your workouts, you should consider it. Especially before your target race, this can be very effective.
If you think it, you can do it.
Technorati Tags : run, running, RBF, NCPacers, workout
Wednesday, July 26, 2006
The sand was warm, soft and good for exercise. Note the martial arts group circled in their white robes. It maybe hard to make out, but two people are in the center of the circle practicing their moves.
This hill would be good for running. It was exercise just walking up and down. We were there in the late afternoon on Saturday with the temperature in the 80's. One benefit to running here is that you can cool off quickly with a dip in the lake.
An important part of each workout is the recovery. Note also the tents and blankets with folks just plain relaxing. They may have already done their thing in the cool of the morning.
Make sure you take time to recover from one workout before you run the next.
Technorati Tags : run, running, RBF, NCPacers
Warm up, warm down, mile each and we called it a night.
- It was a point to point course in different terrain.
- I saw many cyclists but only one other runner during the run.
- I managed to get my long run in and get to the game without disturbing the rest of the schedule.
- I got to a historical site of sorts; A E Stevenson was named for Adlai Stevenson, the noted statesmen from Illinois.
Monday, July 24, 2006
- Visited the Indiana Dunes National Park, climbed Mt Baldy, walked along Lake Michigan's shore
- Saw an American Legion baseball playoff game (my nephew was pitching).
- Biked some trails in the Morain Hill State Park and visited the McHenry Dam (on the Fox River). Had a great meal at the Sagano's (a Japanese restaurant in Barrington, IL).
- Walked in the Cuba Meadows Preserve.
Wednesday, July 19, 2006
Sunday, July 16, 2006
Gunning-Fog index, which is a rough measure of how many years of schooling it would take someone to understand the content. The lower the number, the more understandable the content will be to your visitors. Results over seventeen are reported as seventeen, where seventeen is considered post-graduate level.
Flesch Reading Ease is an index number that rates the text on a 100-point scale. The higher the score, the easier it is to understand the document. Authors are encouraged to aim for a score of approximately 60 to 70.
Like the Gunning-Fog index, Flesch-Kincaid Grade is a rough measure of how many years of schooling it would take someone to understand the content.
Recent Running Chart
Originally uploaded by shersteve.
If you miss the train I'm on, you will know that I am gone
You can hear the whistle blow a hundred miles,
A hundred miles, a hundred miles, a hundred miles, a hundred miles,
You can hear the whistle blow a hundred miles.
Lord I'm one, lord I'm two, lord I'm three, lord I'm four,
Lord I'm 500 miles from my home.
I am at home but the miles I have run year to date total 504 in 80 days of running. Normally three days a week, I am slightly behind plan to get to 1000 miles this year but if I continue to run healthy, I may still make it.
Ran 7 today with two Pacer buddies. It was hot and humid. Good thing we started early (7:30 AM) trying to do the same thing later would be harder. I like to have fun when I run. Running in this kind of heat is not fun.
Ran well enough to have something let to pick it up for the last half mile and close with a good finish. Still working on fluid replenishment. A small Dunkin Donut's "Strawberry Fruit Coolatta" got me some cold liquid with plenty of sweetness (290 calories for those counting).
The new Dunkin ad campaign could be an intro to get them to help sponsor the club: "America Runs on Dunkin".
Thursday, July 13, 2006
Sunday, July 09, 2006
Originally uploaded by shersteve.
I got in a good run in Danville.PA last Sunday and then two good runs (Tuesday and Friday) in Weikert. This ridge was on the south side of the road I ran in Weikert. The road rolled up and down some good slopes as it wound its way amongst woods and farms.
Saturday, July 01, 2006
In practical terms, she said, they should do some workouts within hours of having completed their last workout, such that there's not enough time to replenish muscle glycogen stores between workouts, and they should also leave their sports drinks and gels at home for some workouts (that is, intentionally under-fuel their muscles during training).
... athletes are able to perform at a higher level when they consume carbohydrate during training. Going five percent faster or farther in carbohydrate-fueled workouts will itself trigger greater training adaptations of certain kinds than going five percent slower or shorter in under-fueled workouts.
the best training recipe is probably a mixture of fully-fueled and under-fueled workouts. What constitutes the optimal balance between these two workout types is still unknown. You may need to experiment to find out what works best for you.