You'll (maybe) be happy to know I have managed to stick to the training plan for the last 3 days. Mostly. This shouldn't be something to really brag about, but since it's so much better than what I was accomplishing I'll brag anyway.
Tuesday was a 2.5 mile run. I ran on the treadmill after work, knowing I was missing the beginning of the brouhaha over election returns but not caring very much. I got to see the final results and speeches, so I didn't miss much. I am really working hard to maintain cadence. or how frequently my feet turn over. (I would also be working on my midfoot strike, but it's hard to gauge on the treadmill exactly what's going on due to its squishyness.)
Side Note: I downloaded all these podcasts called Podrunner from iTunes; they're fixed tempo playlists of various speeds per set for walking/running/spinning/etc.
EDIT I was misinformed as to podrunner licensing. All is well at djsteveboy.com, the dj's original site. Direct from the horse's mouth:
I have really been enjoying the few I have listened to. I am grateful he put them together as a fixed tempo so I don't have to try to figure out what my personal music is.
So for cadence, I have listened to two podrunner podcasts while running. "Strong", at 153 beats per minute (or 76.5 pair of footstrikes per minute), and "Running to Elysium", at 156 beats per minute (or 78 bpm per footstrike pair). I would just like to say how hard it is to run to this rythm, and I'm not even at the 85 - 90 bpm recommended for maximum efficiency! I limited to the treadmill between 4.0 mph up to 4.8 mph, keeping it on the slower side as I wasn't trying to concentrate on stride so much as foot turnover. I survived, but it was hard! Fortunately the new running style plus treadmill lower impact leaves me without injury, so I wasn't sore in place I shouldn't have been.
On Wednesday I tried to follow the 35 minutes of cross-training activity. Unfortunately it was so late by the time I finished work and got to the gym that I only had 30 minutes to do part of my spinning video. I'm not getting enough nutrients or I am way crazy out of shape or something because my muscles are becoming fatigued way too quickly. At any rate, 30 out of 35 minutes isn't bad, and my day job exertion has to count for something!
Today (Thursday) I managed to squeeze in the 2 miles mentioned in the plan, although I didn't have enough time to do the strengthening portion. (Again, doesn't my job count?) I listened to "Strong" today and just kept pounding it out. I averaged 13 min/mile which is pretty pathetic, but it's better than 15 min/mile for "running".
Tomorrow is a Rest Day (huzzah!). Saturday is supposed to be 50 minutes of cross-training and Sunday is supposed to be a 4 mile run. We shall see what I manage to accomplish. It'll be nice to get a long bike ride in, but I am going to go back to the flat path where it's easier. Unless I flip-flop the days and count hiking as my cross-training activity. We'll see. On Saturday I get to experience an Ashiatsu Oriental Bar Therapy session - I'll report back on how I like it.
Tuesday was a 2.5 mile run. I ran on the treadmill after work, knowing I was missing the beginning of the brouhaha over election returns but not caring very much. I got to see the final results and speeches, so I didn't miss much. I am really working hard to maintain cadence. or how frequently my feet turn over. (I would also be working on my midfoot strike, but it's hard to gauge on the treadmill exactly what's going on due to its squishyness.)
Side Note: I downloaded all these podcasts called Podrunner from iTunes; they're fixed tempo playlists of various speeds per set for walking/running/spinning/etc.
EDIT I was misinformed as to podrunner licensing. All is well at djsteveboy.com, the dj's original site. Direct from the horse's mouth:
I'm glad you're running with Podrunner, but please don't tell people that our site is down because I "didn't get licensing renewed." My site has always been djsteveboy.com, and all the mixes are still up there and on iTunes. There is no licensing issue. It looks as if something has happened to the server that forwards podrunner.com to that site. Regarding donations, all money donated goes entirely to overhead involved in keeping the mixes available to the community. Making this free for people takes a lot of work and a lot of money.
Thanks!
I have really been enjoying the few I have listened to. I am grateful he put them together as a fixed tempo so I don't have to try to figure out what my personal music is.
So for cadence, I have listened to two podrunner podcasts while running. "Strong", at 153 beats per minute (or 76.5 pair of footstrikes per minute), and "Running to Elysium", at 156 beats per minute (or 78 bpm per footstrike pair). I would just like to say how hard it is to run to this rythm, and I'm not even at the 85 - 90 bpm recommended for maximum efficiency! I limited to the treadmill between 4.0 mph up to 4.8 mph, keeping it on the slower side as I wasn't trying to concentrate on stride so much as foot turnover. I survived, but it was hard! Fortunately the new running style plus treadmill lower impact leaves me without injury, so I wasn't sore in place I shouldn't have been.
On Wednesday I tried to follow the 35 minutes of cross-training activity. Unfortunately it was so late by the time I finished work and got to the gym that I only had 30 minutes to do part of my spinning video. I'm not getting enough nutrients or I am way crazy out of shape or something because my muscles are becoming fatigued way too quickly. At any rate, 30 out of 35 minutes isn't bad, and my day job exertion has to count for something!
Today (Thursday) I managed to squeeze in the 2 miles mentioned in the plan, although I didn't have enough time to do the strengthening portion. (Again, doesn't my job count?) I listened to "Strong" today and just kept pounding it out. I averaged 13 min/mile which is pretty pathetic, but it's better than 15 min/mile for "running".
Tomorrow is a Rest Day (huzzah!). Saturday is supposed to be 50 minutes of cross-training and Sunday is supposed to be a 4 mile run. We shall see what I manage to accomplish. It'll be nice to get a long bike ride in, but I am going to go back to the flat path where it's easier. Unless I flip-flop the days and count hiking as my cross-training activity. We'll see. On Saturday I get to experience an Ashiatsu Oriental Bar Therapy session - I'll report back on how I like it.
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3 comments:
are you learning how to do the bar therapy stuff, or just experiencing someone else's training? looks interesting, but rather like the ol' would you walk on my back? method. I'm sure there's much more to it, that's just how it struck me.
PS. nothing like having "dowde" as the verification word. way to lift my spirits! lol.
I'm glad you're running with Podrunner, but please don't tell people that our site is down because I "didn't get licensing renewed." My site has always been djsteveboy.com, and all the mixes are still up there and on iTunes. There is no licensing issue. It looks as if something has happened to the server that forwards podrunner.com to that site. Regarding donations, all money donated goes entirely to overhead involved in keeping the mixes available to the community. Making this free for people takes a lot of work and a lot of money.
Thanks!
Get training, girl! Your last post was November 6 snd now it is December 15. There is always another triathlon around the corner.
Aunt Leah
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