Shoveling-Out

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:

Poor potted plants!

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:

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!

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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