Shoveling-Out

by Angela (Oh She Glows) on January 11, 2009

Well, we have just had snow and more snow this winter! Much more than last winter. Of course, it has to be the winter when I start my long commute to work. lol. That is how it always works I guess.

Aren’t husbands the best??

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Today was my scheduled long run.

I admit, I was a bit nervous if I would be able to do it after yesterday’s onslaught of yoga and weight training! My shoulders, back, and arms are sore, but my legs aren’t, so I decided to ‘try out’ the run and see how it went.

My beautiful view this morning:

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Poor potted plants!

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Workout stats:

  • 0.10 mile walking warm-up, 4.0 mph, incline 2%
  • 8 mile run, 6.0 mph, incline 2%
  • 0.05 mile walking cool-down, 4.0 mph, incline 2%
  • Total duration: 1 hour 22 mins.
  • Max Heart rate: 154 bpm (79%)
  • Avg heart rate: 147 bpm (75%)
  • Feel the burn: 650 kcals

I stopped briefly at the 4 mile and 6 mile mark to get a quick drink of water. I stopped for no longer than about 15 seconds each time.

I think I did better with this run. I didn’t have as much mental boredom as my 8 mile long run last week. I really try to think about my ‘to-do’ list as I run and I go over things that I need to accomplish- today, tomorrow, this week, etc. It helps time pass.

I also read the last of my magazinefor probably about 20 mins. of this workout. Every little bit helps.

I am just itching for Spring when I can get outside and play!

Tomorrow will likely be an off day. I am feeling really sore and stiff. Where is a masseuse when you need one!?

Running fall-back week

As I mentioned in this morning’s post, this week was a ‘fall-back’ week for my running schedule. If you have looked at or follow any of the top marathon training schedules, you will notice that every 3 weeks there is a ‘fall back’ week.

What is a fall back week?

A fall back week is one where you reduce your running mileage by about 20-30% for that week to allow your body a week to recover and rest.

This week, I ran a total of 20 miles, which was a reduction of 16-17% in my running mileage from last week’s 24 miles. Now I should have planned a bit better and reduced this by another mile or two, but I wanted to make sure I got my long run in. My long run was supposed to be 9 miles today, but I figured 2 week’s of 8 miles will be just fine.

Do you take fall-back weeks (or simply easier weeks) in your training, whether it be for running, exercise, or other sports?

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My breakfast this morning was filling and delicious:

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I had approx. 1.5 cups of Health Valley’s Spelt cereal with Cranberries, and then I spooned on some raisins and slivered almonds. I had the cereal with Almond Breeze milk and an apple on the side!

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Filling and delicious!

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Stay tuned tonight and tomorrow:

  • FAQ’s tonight!
  • Nature’s Path cereal review
  • Reader’s journey to health story
  • My sister’s Get My Body Back 2009 Challenge
  • A new poll of the day feature
  • and much moooore!

 

I believe that anyone can conquer fear by doing the things he fears to do, provided he keeps doing them until he gets a record of successful experiences behind him.
~Eleanor Roosevelt

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{ 10 comments… read them below or add one }

jenngirl January 11, 2009 at 1:56 pm

Congrats on your long run! The snow is sooo beautiful, wow! :)

Looking forward to this evening’s post! Have a great Sunday!

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VeggieGirl January 11, 2009 at 2:41 pm

Fabulous run!!

Hooray for the husband clearing the snow! :-D

Can’t wait for your next post, as always!!

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girlrunningaround January 11, 2009 at 3:03 pm

We must be on a similar half training program. I had an 8 mile long run today too. When is your half?

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katie January 11, 2009 at 3:54 pm

Hey..came across your blog and i LOVE it!! I want to run a half marathon or full one..one of these days! :)

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Erin January 11, 2009 at 5:42 pm

Nice run! Your stats amaze me. When do you think you’ll tackle yoga again?

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Priyanka January 11, 2009 at 5:56 pm

Fabulous Run! I think working out the TO DO list while exercising is one of the easiest way to beat boredom!

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Amira January 11, 2009 at 6:00 pm

wow look at all that snow- it’s like a winter wonderland!
I’ve never heard of a fall back week, so interesting
have a fantastic day :)

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polly January 11, 2009 at 6:08 pm

hi sweetie! Way to go on your run (8 miler wahoo!!) and hubby… you ROCK for the snow removal. :) We finally broke down and got a snow blower. My hub’s back had had it! XOXO

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ttfn300 January 11, 2009 at 7:51 pm

i like that idea of a fall-back week, i might have to think about that this year…

and shoveling is good exercise, too ;-)

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Dave January 11, 2009 at 9:25 pm

I’m thinking, if you help the hubby out then you’ll get a super-duper upperbody workout. Then again – if he’s just been watching you do workouts then he probably need the upper body workout himself – haha
Another great run!

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