TRAINING schedule...This is a plan of scheduled days you specifically use to train for a run/bike/swim race/event.
FOR example, I have a half-marathon coming up in September so I have devised a plan with the help of my Virtual Race Coach app that will help me get from running 4-5 miles to 13.1 in a set amount of time, 24 weeks to be exact.
THE virtual race coach app has me on a 24 week plan since I'm starting now. My run for today (April 20 when I wrote this post) is a 3 mile long slow run, and my app tells me that all miles should be at 70% effort. The run should be conversational in nature and approx. 60 seconds slower than marathon pace. I can do that.
THERE are many training schedules or plans, if you will, out there and they range from beginner to advanced. All you have to do is Google training plans or schedules and you will find plenty to work with. Here are a couple to look at...
COOL RUNNING has training schedules for everything from a couch to 5k to a full marathon.
HAL HIGDON dot com has everything you can think of an more when it comes to training for a race or event. Think 5k to triathlon etc.
WHATEVER you are training for...there is a website to help you get from where you are right now to where you want to be in a specific amount of time. Good luck and Godspeed!
- Are you training for a specific race or event?
- If so, tell me about it!
- Are you enjoying some sunshine today?
- Have you smiled today?
Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.
"Limitations only exist if you let them"
© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.
FOR the love of Pete, do not forget to stretch at least once a day (or more if you prefer).
Dynamic and static stretches are essential to do before and after a run. Dynamic stretches will activate and loosen up your leg muscles, getting you ready to run. Static stretches can help lower your heart rate after a run, they will also lessen your risk of injury and muscle soreness.
Here are 2 dynamic stretches to do to get ready for a run...
PRE-RUN
LEG-SWINGS...First thing you want to do is hold on to something, then stand on one leg and swing the other leg forward and back around 20 times, then swing that same leg side to side 20 times. Repeat on the other leg. Make sure you get the full range of motion.
WALKING-LUNGES...Take a large step forward with your right leg, and bend the knee until
your thigh is parallel to the floor and knee is aligned with your
ankle. Push back upward, draw your left foot even with your right and
step forward with the left. Try to keep your walking lunges fluid, and
focus on proper form. Do as many as you are comfortable doing...approx 10 per leg.
Here are 3 static stretches for after you run...
POST-RUN...
KNEELING HIP-FLEXOR AND HAMSTRING...
STANDING QUAD...
STANDING CALF...
I
've heard that yoga is also
a great way to get in some stretching or Pilates even. Enjoy the rest of your day sweet blogging friends of mine, blessings.
- Do you stretch daily, weekly, monthly or not at all?
- Does the term stretching mean that you reach across the dog/cat for the remote control, or ice cream way in the back of the freezer?
Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.
"Limitations only exist if you let them"
© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.
QUADS or quadriceps femoris (latin for four headed muscle of the femur) are a large muscle group that includes the four prevailing muscles on the front of the thigh. (thanks Wikipedia)
THE four heads of the muscle are the Rectus femoris, Vastus lateralis, Vastus medialis, and the Vastus intermedius.
ALL four muscles are crucial for walking, running, jumping and squatting. As you can imagine they are very much needed for those Jump Squats I blogged about earlier in the challenge.
AS a runner my QUADS get sore when I do sprints or run a race, more so than when I just do my normal runs. This is due to the fact that I am placing more strain on them than a normal easy run requires. As a result of being a runner it is important that I stretch and massage those muscles daily, as they are crucial if I want to continue to run without pain or injury.
THANKS so much for stopping by my blog today. I have enjoyed meeting new people through this A-Z Challenge and seeing the familiar faces of my running blogger friends. May the sun shine on your faces and joy be in your hearts.
Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.
"Limitations only exist if you let them"
© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.
PLATEAU EFFECT occurs when a formerly effective measure ceases to cause further change, or in layman's terms when what you have been doing no longer works. This effect can occur in weight loss, running and even body building.
MOSTLY we hear about the plateau effect happening to people trying to lose weight. It has happened to me several times in my life. A person can be going along losing weight steadily week after week, and then Wham o nothing...week after week. Our bodies will become accustomed to what we do and demand more to ensure continued success.
WEIGHT loss demands so much from our minds and bodies. We have to stay focused but not obsessed on the number of calories we put in our bodies, and the types of foods we eat. I try to eat clean (vegan) most of the time but I also make sure to eat sinful foods once in awhile so I don't fall off the wagon completely. For example, I eat a dark chocolate square (a few times a week) when I need something sweet, or I will have a decaf coffee with sugar free french vanilla creamer, it satisfies my sweet tooth and I feel like I've been just a little bit bad.
UNFORTUNATELY a lot of people fall off the food wagon when they hit a plateau and end up gaining all their weight back plus some. I speak from experience. The trick is to not let it get you down, let it go and move forward. Change up what you are doing, and that could mean upping your calories by 200 for 4-7 days (I know, it sounds horrible) then lower them back down to what they were for 4-7 days until you start to lose again (this is called cycling). Our bodies are amazing machines, and can adapt and overcome a lot.
IT could also mean changing up your exercise regime'. Like I said before, our bodies can become accustomed to the exercise or amount of exertion we are putting in, often times all it takes is adding in high intensity bursts here and there to make a difference. Try it, and see where it gets you.
- Have you ever hit a plateau?
- If so, what kind was it, running, weight loss, body building?
- Do you just like how the word plateau rolls off the tongue?
- Have you seen the sunshine today?
Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.
"Limitations only exist if you let them"
© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.
