The importance of training aerobically and why harder efforts alone are not enough to get to the next level.
Richard Diaz (performance running coach - very experienced guy, look him up on Youtube) suggests a conservative starting point for ensuring that you are in the aerobic zone is 180 minus your age. For me that’s around 133 bpm - much lower than the 152-162 bpm I typically find myself training at. I’m going to be testing this over the next month and incorporating more of these aerobic efforts into my regime. I’ll let you know what I think so watch this space.
We’ve raised over £1,300 for Prostate Cancer UK and I’m extremely grateful for all of your support so far. Will you help me get to £1,500 ahead of my second Half Marathon on 6th May.
If you would like to support this worthy cause, then please click here:
30 runs in 30 days 🤗🎉🏃♀️ @kristine_tells kickstarted the spring running season with running every day for thirty days, totaling 132 km 🏃♀️🤗 Yey! 🎉☀️ #runstreak#30daychallenge
I've done 68 miles in the last 5 days. Was going to lay low tonight but it's supposed to rain tomorrow. Was scrolling IG and was upset. A lot of people I really like and admire are all having problems at the same time. Some injury, some autoimmune, the horrible one we do not say, and emotional prisons. They are all looking for physical healing and emotional sobriety. Decided to go out at 11pm. Walked 11 miles. Really sad for them. 2019 in 2018 total 686 miles about 13 days ahead
Endurance is controlled patience.
I will run 50 miles in 2019
The space between
What's wrong and right
Is where you'll find me hiding waiting for you
The space between your heart and mind
Is the space we'll fill with time
The space between
The tears we cry is the laughter keeps us coming back for more
The space between our wicked lies
Where we hope to keep safe from pain
The space between
This is what a PR looks like - 2:56:48. It’s been a week since Boston! As I settle back into the post Marathon lull, still am surprised and ecstatic! Boston is truly a special place and can give or take away in an instant. The inspiration around you is overwhelming. The people , the volunteers, the emergency responders, the runners from all walks of life. It’s empowering and awesome, emotional and epic, humbling and just plain hard. And I will do it all over again next year. #bostonmarathon#bostonstrong#runboston#runstrong#run#runlife#AltraRunning#boston#UntilItsDone#forwardtogether
0 111 hour ago
Disponible en Training Market – Tejido Mount-Text: Estructura Nanopore
– Cortavientos, resistente al agua, transpirable y ultraligero
– Tejido con tres capas de membrana, costuras termoselladas y cremalleras resistentes al agua
– Capucha fija y ajustable con goma interior y tanca
– Bolsillo en el pecho con cremallera para guardar la prenda
– Puños ajustables con velcro
– Bajo ajustable con goma interior y tanca
– With TPU lamination 10000/10000
Whiskey Basin 33k review 4/13/19 Long post alert! ⚠️
What started out as an awesome run, turned into a battle just to avoid quitting.
I had a couple things go wrong right from the get go, before I even started running hAha! First off- I missed my shuttle to the start of my race! 🤦♂️ In the midst of getting my bib, walking back to my car, and getting my hydration together, I let time get away and I missed the buses! Fail! I asked if the buses were coming back. They said no, and if you hurry you might make it in time 7:32 when I left Watson lake! 🏎💨 Race starts at 8 with a 18min drive to the other lake! I made it 7:51 9mins to spare. Second thing that went wrong- I didn't get to warm up! I only had time to put my bib on, jog to the start line, and take a leak behind a tree. Off we GO! 🏃♂️ As Chris Stapleton puts it, "I've got nobody to blame, but me!" I'm a procrastinator and I'll admit it! 🙋♂️
Excuse my dramatics, but this is all true mind you haha! To my delight the first 2miles had the most climbing (400ft) of the entire race. Which was nice, because I could do some slower miles while warming up, I ran a 10:10 and 9:24.
Miles 1-4 were my warm up/steady miles. Miles 4-9.5 is where it got REAL FUN! I put on a surge and bombed the downhills! It was fun, it was a group of me and 3-4 other dudes followed me up until the first aid station. According to Ultracast I was in like in 11th or 12th position up until mile 9. Mile 9.5 was the first aid station, I felt great and I was making good time. Then shortly after I started running again my IT band starts hurting, so I slow my pace down and eventually it subsides for a couple miles, but then it continues to hurt! When I get to the next aid station, I'm thinking to myself that I should just quit! After leaving the last aid station there's no quitting, so I finished the following miles 15-20 in some really BAD PAIN! 😫 Miles 19 I did some walking, and the last mile I walked a lot! I finished 17th overall! Pain is temporary, but it sure does HURT! Was it a mistake to continue on? Idk!
Race grade: A (I'm still giving myself a A, because I know the type of race I would've had, if not for my IT Band!)
1 233 hours ago
Three weeks out from my first ever Spartan Beast at Big Bear 🐻 Lake California. I love training endurance, it’s help me find and redefine my limitations both physically and mentally! From what I hear this particular venue is definitely among the more challenging courses and I look forward to having my overall physical fitness and mental endurance put to the test! That’s why I go all-out in training so that come Race day, I’m locked in tight. I’m super motivated and I’m going to get it done come May 18th and bring home my first Trifecta!🏅🏅🏅
In a former life, I studied & taught foreign languages. There were essentially two schools of thought in the pedagogy of foreign language: language is either learned or acquired. Those on the learning end of the continuum emphasized deliberate, focused practice while those in the acquisition camp stressed immersion & authentic environments. Effective teachers & students recognized the need for both.
In my classroom, we conjugated verbs & diagramed sentences (deliberate, focused practice), but the students who learned the fastest & became most fluent were those who read outside of class for non-academic purposes (graphic novels, young adult novels, and subtitles to popular movies & TV shows, etc.). Those who really excelled became friends with speakers of the foreign language & practiced it socially.
I still consider myself a student & teacher of foreign languages. Now, rather than writing & speaking I work in the realm of running. Some ask me to help them run longer. Others want to run faster. Most want to minimize injury. Many want to transition from roads to trails. In each case, I find that a combination of deliberate, focused practice & immersion in an authentic environment yields the greatest results.
For example, if someone wants to transition from the roads to the trails, I may recommend some drills & deliberate skill development routines, but I would also likely recommend that they gradually begin doing some easy & long runs on trails. Over time, confidence & competence will increase. Then we could organically introduce intensity & volume before eventually introducing more deliberate, focused workouts on trails.
If you are looking for an opportunity to learn more about running or train on trails, please join me @amypuzey & @runfisx@teampeakrun retreat May 2-5 in Canmore, Alberta, Canada.
Three versions of Altra Lone Peaks started the Arizona Trail on the same day and also met the end of their journey on the same day at mile 460. Left to right are 3.0, 3.5, and 4.0. The 4.0s have a lot more tread left on them than the prior versions. The uppers also held up better. What has your experience been with the new 4.0s?
4 224 hours ago
Cool, drizzling doesn’t sound like a good morning for a run but when you’ve been sidelined for what feels forever, it was a great run. ••••
Have you ever thought to yourself, I could never be one of THOSE people....the ones who actually enjoy or look forward to working out? It may seem like a far fetched idea but believe it or not, if you show up consistently you will actually miss exercising. 🤗😳
Your body loves what exercising does to it. 😍
Try it out. You won’t regret it.😉