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??
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:
Poor potted plants!
- 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?
My breakfast this morning was filling and delicious:
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!
Filling and delicious!
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.