If a picture is worth a 1000 words then I will just let it speak. Aimee and I just returned from Maui and had the opportunity to run this amazing 1.5 mile path every day! It was Awesome! We are so blessed.
Sunday, July 24, 2011
Aloha & Mahalo
If a picture is worth a 1000 words then I will just let it speak. Aimee and I just returned from Maui and had the opportunity to run this amazing 1.5 mile path every day! It was Awesome! We are so blessed.
Thursday, July 14, 2011
Doubles
I blame this one on Runner's World:
In the July issue of Runner's World magazine, their featured training advice for peak performance is to "run doubles" for a gain in fitness and a competitive edge. So what do I do the next day? Now looking back it was more like a triple. Let me explain.
They suggest building up to a week that contains three doubles; I decided to start with only one a week for the next few weeks. They say if you are currently running 40 minutes a day you are ready for doubles. I have this part covered. They follow a formula that requires dividing your run in half for the morning run and three-quarters of that run should be in the evening. I take 8 miles divided in half for a 4 mile morning run, multiply by .75 for a 6 mile evening run. Instead of running 8 miles for the day I have just ran 10. Where does the triple come in? Well, the double runs were spaced roughly 12 hours (8:00 am and 8:00 pm) apart, but the next morning I ran a 5 miler around 7:30 am.
Not a math major but that comes out to 15 miles within 24 hours, or in this case a triple. Now I am recovering from extra sore legs which there is no advice on. Guess I am well on my way to that gain in fitness with a competitive edge. Thanks Runner's World.
In the July issue of Runner's World magazine, their featured training advice for peak performance is to "run doubles" for a gain in fitness and a competitive edge. So what do I do the next day? Now looking back it was more like a triple. Let me explain.
They suggest building up to a week that contains three doubles; I decided to start with only one a week for the next few weeks. They say if you are currently running 40 minutes a day you are ready for doubles. I have this part covered. They follow a formula that requires dividing your run in half for the morning run and three-quarters of that run should be in the evening. I take 8 miles divided in half for a 4 mile morning run, multiply by .75 for a 6 mile evening run. Instead of running 8 miles for the day I have just ran 10. Where does the triple come in? Well, the double runs were spaced roughly 12 hours (8:00 am and 8:00 pm) apart, but the next morning I ran a 5 miler around 7:30 am.
Not a math major but that comes out to 15 miles within 24 hours, or in this case a triple. Now I am recovering from extra sore legs which there is no advice on. Guess I am well on my way to that gain in fitness with a competitive edge. Thanks Runner's World.
Wednesday, July 6, 2011
Fall 2011 Races
It has now been one full month since I broke my toe and things returning to normal. Over the past week I had a major breakthrough when I was to jump rope and do some burpees; but yesterday as I packed fireworks I realized I could move from the truck, to trailer, to ground, and not think twice about it. Also, my running has started to pick up and I am back to sub 8 minute miles with no pain or discomfort following the run. I think this week I will attempt running on back-to-back days for the first time since the break. In the meantime we have already registered for, or intend to run, the following races this fall. You should join us if you can!
Saturday, October 1: Panther Run 12k @ Drury University
Sunday, October 2: Kickin' Route 66 Mother Road Run
Sunday, October 23: Rock'n'Roll St. Louis 1/2 Marathon
Sunday, November 6: Cohick (Bass Pro) 1/2 Marathon
Thursday, November 24: Turkey Trot 5k
Saturday, January 14, 2012: US Olympic Marathon Trials (spectator) @ Houston
Sunday, January 15, 2012: Chevron Houston Marathon
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