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Elise's Fitness Fun

  1. A new training drink

    by , July 7th, 2010 at 01:11 AM (Elise's Fitness Fun)
    My workout on Monday was fishing! I caught six bass fish! I suppose I got a little bit of an upper body workout pulling those guys out of the water.

    Today, did an 18 mile bike ride. Felt pretty rested after my 2 days off, so was able to do the ride in about 58 minutes. I discovered a wonderful drink today that works well and one I never would have thought of - plain old Coca-Cola. I felt pretty good during the ride, so maybe this is a new training drink for me!

    Update: Without even knowing it, I just came across a study mentioning Coca-Cola as the favored sports drink for cyclists! http://www.sportsci.org/news/news9711/martin.html

    Updated July 7th, 2010 at 01:17 AM by elise526

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  2. Summertime fun

    by , July 4th, 2010 at 11:45 PM (Elise's Fitness Fun)
    I've been having so much fun being outdoors, I've forgotten to blog! Anyway, Thursday morning I ran a very slow 3.7 miles. Probably ran at a 10 minute per mile pace. On Friday, went to the quarry about 1/2 mile from my house and swam across and back. Kind of freaked out my friends by doing so as it is probably well over 100 feet deep in some places. One of my friends who is good at judging distances said it was probably 500 yards across. So, I guess I will give myself credit for a 1000 yard open water swim. On Saturday, did a 15.8 mile bike ride. Computer is still not fixed, but it took me about 55 minutes.

    On Friday, I did squeeze in the following quick dryland workout:

    2 sets of 15 push-ups with Bosu ball
    2 sets of 10 assited pull-ups (70 lb. assist)
    2 sets of 25 incline sit-ups
    2 sets of 25 back extensions
    1 set of 100 bicycles
    2 sets of 15 x 15 hammer curls

    Took today off. Hope everybody is having a wonderful Fourth!!

    Updated July 5th, 2010 at 02:27 PM by elise526

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  3. Wednesday, June 30

    by , July 1st, 2010 at 01:35 AM (Elise's Fitness Fun)
    Did a very easy 16 mile bike today at lunch. Just too hot to go fast, so I enjoyed taking in the scenery. Got chased briefly by a dog, but he was too fat to keep up. Plus, I gave him the old scolding sound that my friends say I should patent. Even makes squirrels run the other way. I've even gotten the chance to use it on bobcats and very young male bulls. Funny the things you contend with when you bike in a rural area.

    Updated July 1st, 2010 at 10:05 AM by elise526

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  4. Tuesday, June 29

    by , June 29th, 2010 at 10:57 PM (Elise's Fitness Fun)
    Hit the indoor Y pool at lunch today. Water was nice and cool, but air was hot! I nearly fainted when I got out of the pool after my workout. This could have had more to do with the fact that I had a pretty light breakfast. At lunch today, I got on the scale and saw that I had lost 4 pounds in just a matter of a few days. Now that I've lost the 4, I really don't want to lose anymore weight. I wouldn't mind dropping some fat and keeping the muscle, but if I lose another 5 pounds, I think I'll be losing some good muscle. I probably need to be sure that I'm eating enough now that I'm doing this tri stuff. Probably won't be hard to do as I enjoy making blackberry cobbler during the summer. I've already made two this week (one for us and one for a neighbor). Just pulled one out from the oven and there are still blackberries left to ripen and be picked.

    Here is the workout I did today:

    Warm-up: 200 swim, 100 kick, 100 swim

    300, 200, 100 pull with buoy and paddles - 30 seconds rest between each

    2 x 200 free on 2:50

    4 x 100 free on 1:30 - descend

    2 x 200 free on 2:50

    4 x 100 free descend on 1:30

    100 easy

    2700 SCY
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  5. Sunday run

    by , June 28th, 2010 at 01:10 AM (Elise's Fitness Fun)
    Hit the golf course for a 55 minute run this morning. I started my run just 15 minutes before the course opened to the golfers, but fortunately they really didn't start showing up until around 8:30. It was a little humid, so really glad the course had a water break stop I could hit up on.

    I have no idea how far I ran, but am guessing somewhere around 5.5 miles as I felt like I was moving along pretty slow at about 10 minute per mile pace. Our neighbor was sitting out in the backyard this evening and said that I looked tired. This endurance stuff is tough on a lazy ol' sprinter like myself.

    Updated June 28th, 2010 at 02:09 PM by elise526

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  6. Saturday, June 26

    by , June 26th, 2010 at 07:00 PM (Elise's Fitness Fun)
    Hit the road about 11:30 and did a 16.3 mile bike ride as follows: 6.3 miles easy, 6.3 miles hard, 3.7 miles easy. On the first easy part, averaged 17.1 mph. On hard part, averaged 20.1 mph. Didn't keep track of what I averaged on last easy part, but needless to say, it was very easy.

    Immediately after the ride, I did a very easy 1 mile run at a 9 minute per mile pace. It was scorching by this time, so I was moving pretty slow.

    Saw a really good website the other day on how to not get hit by cars while on your bike. I really made sure to be mindful of some of the tips today, especially with regards to cars entering the main road from a side street. The tips are great and can be seen at http://bicyclesafe.com/
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  7. Dodging cars

    by , June 24th, 2010 at 04:32 PM (Elise's Fitness Fun)
    Headed out on my 16.2 mile route this morning. Had a little bit of a breeze going out and a tiny one with me coming back. My legs were a little tired from the run yesterday, so did not feel as easy as the ride I took Tuesday. Still, I was pleased that I averaged right at 18 mph (54:01 for the ride).

    The last mile is fairly flat, so I decided to turn it on and did it in about 2:33 which is 24 mph. I think the driver of a car underestimated how fast I was going (that or she plain did not see me) when she came up a side street and cut right in front of me. I was right up next to her in no time. It's times like these that I wouldn't mind having a gun on me so that I could shoot out the back tire of idiots that do such things. Of course that would escalate things as many folks around here probably carry a gun anyway. Funny thing was, it was on a very quiet road with no traffic. I'm talking one car every 30 minutes at most.

    On the busier roads, drivers seem to be more mindful and give me plenty of room when they pass. Well, one thing for sure, you always have to be on the look-out for absent-minded drivers, dogs, etc.

    I always dress in very bright clothing and wear tank tops so that it is clear that I am female. Say what you want to about rednecks, but they have honor. No good redneck is going to run a woman off the road. Yesterday's truck was an exception in passing so close to me. Maybe it was a woman. I can't speak about redneck women. Today, a group of fellows passed me in a truck and waved at me. I smiled and waved back.

    Knock on wood, I hope my theory continues to be right. I have no desire to bike in the grass.

    Updated June 24th, 2010 at 04:38 PM by elise526

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  8. Swim, dreadmill, and a few push-ups

    by , June 23rd, 2010 at 07:42 PM (Elise's Fitness Fun)
    Swam this morning at 7 a.m. This may be manageable. Swimming at 5 feels like I'm swimming in my sleep. Anyway, here is the workout I did:

    Warm-up: 100 swim, 100 kick, 100 pull, 100 swim

    6 x 100 pull with paddles and pull buoy on 1:25

    2 x 200 free on 2:50

    4 x 100 free descend on 1:45

    4 x 25 fly with fins on :45

    100 easy

    2000 SCY


    Hit the treadmill around 3 this afternoon and did an easy run as follows:

    Mile 1 - 5.5 mph
    Mile 2 - 6.0 mph
    Miles 3 and 4 - 6.5 mph

    Followed run with 2 sets of 10 push-ups with Bosu ball. Also did 2 sets of hammer curls: 10 x 15.
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  9. The Transition

    by , June 23rd, 2010 at 12:06 AM (Elise's Fitness Fun)
    I'm convinced that the transition from a sprinter (and a lazy one at that) to an endurance-oriented individual is more mental than physical. In contemplating the triathlon, I'm having to orient myself to be constantly moving for 45 minutes to an hour without a break. Quite a change from my swim workouts with sets of 300 yards.

    I've decided I'm not going to let the heat deter me or give me an excuse to be lazy. I refuse to get up at 5 to do my workouts though. I would rather do a workout at 10 a.m. or 11 a.m. in 90 degrees than work out in the morning with that "I've been hit by a truck" feeling I always have when I work out before 9 a.m.

    So, at 11 a.m. this morning, I set out solo on my ride of 16.2 miles. The course is a mix of flats, rolling hills, and a decent climb. As I'm trying to adjust to the triathlon training routine, I took it easy and did the ride in about 55 minutes (17.67 mph). Despite almost getting run off the road by a wide-backed pick-up truck who gave me about a foot when he passed me, the ride was very enjoyable.

    I was somewhat surprised I went this fast as the whole ride felt like a leisurely bike ride. Felt totally different from when I run. There is no such thing as a nice easy, leisurely-feeling run for me, no matter what speed I go. I suspect if I were skinny, I'd feel better on the run. Being skinny is not likely to happen anytime soon, so I've resigned myself to the fact that anything faster than a walk is not going to feel great.

    If I do any triathlons this summer, I'm sure I'll use the same strategy I've always used and put my eggs in the swim and bike baskets. I'll just try to hold on for the run. Kind of reminds me of the I.M. Pacing myself on the swim and the bike so I'll have something left for the run would be like me holding back on my fly and my back to have a decent breaststroke on the I.M. I'll never be good at running or breaststroke no matter how much time I put in on either.

    If I do a tri this summer, it will have been over 5 years since I "raced" one. The last one I actually completed was four years ago. I had not been able to run due to my POTS, but wanted to do a particular tri because it looked like fun, so as planned, I went hard on the swim and bike, and walked the run.

    This time, I don't want to do the triathlon unless I feel like I can run the run. If I don't feel ready, I won't do the triathlon. In the meantime, I will have enjoyed doing some different training than what I was doing six months ago.

    Updated June 23rd, 2010 at 12:23 AM by elise526

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  10. Back from the beach

    by , June 22nd, 2010 at 01:18 AM (Elise's Fitness Fun)
    Was at the beach from Wednesday, June 16 until today. I blogged Wednesday and Thursdays runs at the beach. Wednesay's run was actually done on the beach without shoes. Thursday's run was done on the bike/run path along the road and definitely with shoes. Took Friday and Saturday off.

    Sunday, went to the Destin Y and did the following:

    Warm-up: 400 Reverse I.M.
    8 x 50 Free on 1:00

    10 x 100 Free on 20 seconds rest - held 1:10

    200 easy

    2000 SCY

    In the early evening, went for a 40 minute run on the beach without shoes.


    A month after Nationals, and I seem to have only put on a pound. Interestingly enough, I see that my upper arms have shrunk while my hips seems to have grown. I had thought about starting on a triathlon program this week to do a sprint tri in August. Was kind of looking forward to doing some tough workouts and hoping to drop a few pounds. With the heat, I can't seem to get very excited about getting in shape to do triathlons. Plus, I seem to have kept my various medical ailments under control with what I've been doing up until this point. Not really sure I want to risk "medical stability" by taking on a triathlon trainng program.

    I need some kind of goal to shoot for to get me motivated to work out. Guess I'll sleep on it and figure things out tomorrow.
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  11. Thursday, June 17

    by , June 18th, 2010 at 01:09 AM (Elise's Fitness Fun)
    Took an easy 3 mile run about 7 this evening. This seems to be the best time to run these days with the heat. I think all of my outdoor runs with perhaps the exception of some intervals at the track are going to have to be easy. The heat and humidity are too much to do otherwise. If I do a tempo run, I think I'll do it on the treadmill.
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  12. Equipment Junkie's Swim Workout

    by , June 16th, 2010 at 07:36 PM (Elise's Fitness Fun)
    Got up at the crack of dawn to grab a swim workout at the Y while the pool was available for lap swim. Kind of wild that there is the tiniest bit of light at 5 a.m. Grabbed a cup of coffee in the lobby at the Y before hitting the swim. I definitely needed it as I felt like I was walking in my sleep.

    Warm-up: 100 easy

    10 x 250 with 45 seconds rest

    Odds: Dolphin kick on back with fins

    Evens: Pull - 2, 4, 6 were free with paddles and buoy; 8, 10 were back with just paddles

    Got this workout about 14 years ago from a college swimmer home on break. Her coach told her it was a good maintenance workout. I agree - it hits the shoulders, legs, and core pretty darn well.

    This was my first time working out at the Y since Nationals. I've lost my tolerance to the chlorine and its products, so and have been battling my allergies this afternoon. I guess a couple of times back and I'll be desensitized to it. Thank goodness for Zyrtec!

    UPDATE:

    30 minute run (estimating that I did 3 miles) on the beach without shoes

    Updated June 22nd, 2010 at 01:19 AM by elise526

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  13. Quick run in the humidity

    by , June 15th, 2010 at 10:36 PM (Elise's Fitness Fun)
    Grabbed a quick two mile run around 6 this evening. Temp was in the upper 70s, but humidity was 89%. No time on this as I don't have a digital watch right now. Maybe this is a good thing. Sometimes I think it is a good idea to just go out and run or swim without looking at a watch or clock. Kind of gives you a feeling of freedom.

    I belong to a really cool runners club, Anniston Runners Club. They've hosted the RRCA National 5k Championships and will be hosting it again next year. Every week I get a newsletter from them. In this week's edition, a little blurb from Fleet Feet was included that I found to be very helpful:

    Hydration During Running- From Fleet Feet Newsletter

    Summer running obviously increases the core body temperature. On average a runner will expend 500-1500 kcal/hr depending on the experience and fitness of the runner. Body metabolism means that energy produced is 25% efficient. 75% of energy is used for the production of heat; this can be difficult during summer running.


    We recommend you drink adequate fluid 30-45 minutes before running and then a cupful every 10-15 minutes. Experts have recommended 6-8 oz every 20 minutes while you run. Most popular sports drinks have a low level of electrolytes and also carbohydrates to helps speed up glycogen replacement. After exercise you should try and drink more water than necessary to speed up recovery.


    Some runners prefer the taste of sports drinks in comparison to plain water. Experts have also recommended the use of carbohydrate protein drinks or milkshakes to rapidly replenish glycogen stores after a run. These drinks also help to catabolize muscles for energy and help muscles repair quickly after a run. The above advice can be used for all types of running conditions but is especially important during summer running. This is due to the warmer environment deplenishing glycogen stores more quickly. In most cases runners suffer from heat stroke and heat exhaustion due to poor hydration.


    Acclimatization
    It is advisable to gradually build up your tolerance for running in warmer conditions. To acclimatize to the heat you should spend 1-2 weeks running from 2-6 miles a day and then gradually building up your mileage in the heat. You may wish to run in the morning or late evening when the humidity is at its lowest. Alternatively if you are worried about your personal safety then a treadmill in an air conditioned gym may be a safer option.

    Questions? Contact Suzanne Taylor [suzanne@fleetfeethuntsville.com]
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  14. Taking on the heat

    by , June 13th, 2010 at 05:25 PM (Elise's Fitness Fun)
    Didn't want to stay inside today, but it is too hot to sit still by the pool outside. Decided to take a bike ride early this afternoon. Temps were 92 with 55% humidity, but biking is not bad in these temps since you get a breeze when you bike. I live out in a farmland area, so there is not much shade on the roads. Decided to take it easy, especially when my bike computer failed. Ended up riding for about 45 minutes. Going easy gave me a chance to scout out some new areas and check for dogs.

    The last two weeks, all my various gadgets seem to have died - my heart rate monitor, my watch, and my bike computer. Fortunately, I can solve this in one trip to Trussville next week where Trak Shak and Cahaba Cycles are right next door to each other. It is way past time for me to buy some shoes, so think I'll buy some new ones while I'm there.

    Speaking of shoes, I've tried them all (New Balance, Asics, Brooks) and the ones that seem to hold up best and keep me injury-free are Nike Air Structure Triax. Been using this model for 9 years post stress fracture. I bought a pair of Nike Lunarlites (Lunaracer) last year and used them on my 5k I ran last fall. They are fun, but only meant to race in because they are so light!

    Updated June 13th, 2010 at 08:11 PM by elise526

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  15. Quick track workout

    by , June 13th, 2010 at 12:11 AM (Elise's Fitness Fun)
    Sizzling temps here today, so husband, son, and I opted to defer our runs until the evening. At 9 p.m., we went to the track which has good lighting. Even then, it was 80 degrees, but obviously much better than 90 in the sun.

    Son and I got in a total of 2.25 miles as follows: 1/2 mile warm-up, 5 x (200 fast/200 recovery), 1/2 mile cool-down.

    The 200s were progressive. We started at an 8:40 per mile pace and worked down to a 5:04 per mile pace. I really like the progressive work as I think it allows you to get warmed up and stretched out before finishing at a fast pace.

    Really happy I could get in my 13 miles of running for the week. Next week, I'll aim for 15 or 16. On the swim end of things, I only got in about 3700 yards (estimating meters plus open water swim). After next week, hope to get the swimming back up to around 6,000 yards a week. No plans to do weights until July and when I do start, it will be light for two or three months.

    I am finding that I like running more frequently with shorter distances than running less frequently with longer distances. I ran 5 days in a row and tonight my stride felt really good. I'm taking off tomorrow and plan to start my running week on Monday.

    Updated June 13th, 2010 at 12:20 AM by elise526

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  16. Guntersville swim and run

    by , June 11th, 2010 at 09:14 PM (Elise's Fitness Fun)
    Had plans to swim at the nice outdoor lap pool at the Guntersville Recreation Center which is about one hour away. I called before I left to be sure the lap pool was open, but when I arrived, I found out that somebody had thrown up in the main pool and that they had opened the lap pool up for the kids to play in. I was bummed, but improvised by going over to one of the beaches at Lake Guntersville and doing a 15 minute open water swim followed by a 3 mile run/walk. It was hot and a little bit humid - 90 degrees with near 60% humidity. Wasn't too bad as the trail was in the shade.

    With the sudden high temps, I'm going to have to be sure to hydrate well before I go outside for anything. Saw the below article and thought it gave some pretty good tips.

    http://health.usnews.com/health-news...-the-heat.html
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  17. Are they serious?

    by , June 10th, 2010 at 11:20 PM (Elise's Fitness Fun)
    Some time ago, I came across this when looking at running, ideal running weight, etc.:

    The late Dr George Sheehan, a prolific and highly regarded writer on distance running, considered that weight relative to height was THE key factor in distance running success. He was also on record as saying: 'I've long since learned never to discuss a man's politics, religion or diet with him'.

    The subject of adjusting weight to improve performance is a touchy one. When an article on this appeared in a sports journal it brought an indignant reply from a nutritionist: 'It is dangerous to be signifcantly underweight for one's height'. It is also extremely dangerous to be overweight for one's height, a point that seemed irrelevant to her

    No man six feet tall and weighing 176lbs (79.8kg) will ever win the London Marathon, and it is unlikely that a woman five feet six inches in height and weighing 130lbs (58.9kg) will ever do so either. Why? To answer this we must consult Dr Stillman's height/weight ratio table. He fixes the non-active man's average weight for height with a simple formula. He allocates 110lbs (56.2kg) for the first five feet (1.524m) in height and 5 1/2lbs (2.296kg) for every inch (0.025m) thereafter. He is harsher with women, giving them 100lbs (45.3kg) for the first five feet and 5lbs (2.268kg) for every inch above this.

    Having established the average, he then speculates on the ideal weight for athletic performance, as follows:
    Sprinters (100-400m): 21/2 per cent lighter than average (6ft/176lbs - 21/2% = 4lbs)
    Hurdlers (100-400m): 6 per cent lighter (or 9lbs)
    Middle-distance runners (800m - 10K): 12 per cent lighter (or 19lbs)
    Long-distance runners (10 miles onwards): 15 per cent lighter (or 251/2lbs)

    Matching the figures to reality
    How do these figures compare to past record holders? Here is a list of some of them:
    Emile Zatopek - 5'81/2' (1.740m)/154lbs (69.8kg): same as the average man
    Herb Elliott - 5'101/2' (1.791m)/147lbs (66.6kg): 11 per cent below average
    Kip Keino - 5'9' (1.753m)/146lbs (66.2kg): 9 per cent below average
    Seb Coe - 5'10' (1.778m)/120lbs (54.4kg): over 20 per cent below average
    Steve Cram - 6'11/2' (1.867m)/153lbs (69kg): 15 per cent below average
    Linford Christie - 6'21/2' (1.89m)/170lbs (77kg): 10 per cent below average
    Wendy Sly - 5'51/2' (1.66m)/113lbs (51kg): 11 per cent below average
    Yvonne Murray - 5'7' (1.70m)/111lbs (50kg): 18 per cent below average
    Sally Gunnell - 5'6' (1.67m)/124lbs (56kg): 5 per cent below average
    Ingrid Kristiansen - 5'61/2' (1.68m)/128lbs (58kg): 4 per cent below average
    Tatyana Kazankina - 5'31/2' (1.61m)/110lbs (49kg): 6 per cent below average
    Greta Waitz - 5'61/2' (1.689m)/110lbs (49kg): 17 per cent below average
    There are one or two anomalies in these figures. For instance, Zatopek, who gained three gold medals in the 1952 Olympics (5K, 10K and marathon) weighs the same as the average man of his height. And Ingrid Kristiansen, who ran a marathon in 2:21.6, is just below the average weight for her height. However, note the staggering percentage below the normal for Seb Coe, who broke 12 world records in four years. If we take the average of these 12 world-class athletes, they weigh 10 per cent less than the average person of their height. So we must conclude from this that Drs Sheehan and Stillman had a point to make of considerable importance.

    Many years ago I had an athlete aged 20 who was running about 40 miles a week for the mile event. However his weight/height ratio was that of a non-active person, and his miling progress was limited. He went on a cyling holiday in Europe with the ambitious plan of cycling 100 miles a day for a month. On his return I hardly recognised him. He had lost two stone in weight. Now, Cooper has postulated that 4-5 miles of steady cycling is physiologically equal to one mile of steady running, so this athlete had been doing the equivalent of 20-25 miles of running a day. More to the point, his mile time took a quantum leap of 16 seconds for the better. This convinced me that an ahlete's weight is something that neither coach nor athlete can ignore


    Aim first for a 10 per cent drop
    The first man we know of who considered weight-watching to be a relevant factor was Jack Lovelock (NZ) who won the 1936 Olympic 1500m in a world-record time. He was a medical student, and weighed himself immediately after every race (880yds, mile, two miles). He soon discovered that his best racing weight was 9st 61/2lbs (59kg); if he was more than this, he wasn't fit enough, if he was significantly under, he was stressed

    Every athlete has a best racing weight which should be elucidated by trial and error. But the starting point for this is to aim for 10 per cent below the average weight for height. It is a long-established fallacy that because one runs every day one cannot be overweight for competition. We require about 2500 calories a day to exist, and if we run 10 miles a day at a steady pace (able to converse while running) we will burn and require a further 1000 calories. Thus if we consume 5000 calories a day, say, we are in the process of putting on weight! What's more, if we are big fat-content eaters we can even develop a paunch

    Dr Van Aaken is noted for his LSD (Long Slow Distance) theory. Many thought his views were outlandish, but he coached two world-record holders with his methods. His view was that distance runners should aim to be 20 per cent below average weight for their height, and to achieve this they should limit their fat intake to 35 grams a day and run a certain mileage daily commensurate with their event in order to burn off calories. He drew up a mileage table as follows:
    400m runner, 4 miles; 800m runner, 6 miles; 1500m runner, 10 miles; 5K runner, 15 miles; 10K runner, 18 miles; marathoner, 26 miles



    Now this may look like a recipe for one-pace running. But he added a significant corollary: three times a week after these outings, run a section of your event at race pace, eg, 1 x 350 for the 400m athlete, 1 x 400 for the 800m runner, 1 x 800 for the 1500m runner, 1 x mile for the 5K specialist, 1 x 2 miles for the 10K runner and 1 x 10K for the marathoner


    How to take it off
    So weigh yourself without clothes and discover how you shape up to the Stillman table. If you weigh the same as the average person for your height, you can improve your performance dramatically by losing weight. There will be many who will make excuses for not doing so. One favourite is: 'I'm bigger-boned for my size than the average'. The truth, according to Van Aaken's anatomical studies, is that if you were to take two men both of six feet in height but one broader than the other, when their bones alone are weighed the difference is not more than six pounds

    If you are in the overweight category, this is the procedure to follow:
    1. Don't go without food. Every four hours eat meals that include the Basic Four - skimmed milk, lean meat, fruit, vegetables, whole-grain cereal and bread

    2. Avoid the following high-fat-content foods: cooking fat, lard, etc (253 calories per ounce); margarine (218), butter (211), bacon (128), chocolate (148), pork (116), cheese (117), sugar (108), mutton (94), cream (325 calories per cup), excessive alcohol (spirits, 115 calories per oz, wines, 85 per 31/2oz, beer, 150 per 121/2oz).

    3. Eat plenty of fruit, vegetables, fish, veal liver and fat-free beef

    4. Do the type of running that burns fat. That is below 80 per cent of your maximum capacity, which is about 85 per cent of your maximal heart rate for less than an hour run and around 75 per cent MHR over this period

    5. Add five minutes a day per week to your workload. If you are doing 35 minutes a day now, within six weeks you will be doing 65 minutes

    6. Avoid mid-meal snacks. If you're desperate, eat fruit

    7. If you are a teenager, ignore all the above advice! You are growing and need all the good food you can get, but that rules out crisps, sweets and takeaways. Learn to cook vegetables and meats

    8. If you drive daily, or use the bus or train, consider running or walking to your destination at least once a week.

    Frank Horwill

    http://www.pponline.co.uk/encyc/0048.htm

    I checked with some of my running friends and they said it was right on the money. No wonder I haven't run a 10k under 44 minutes. At my height, I'm supposed to weigh 126? Not happening! I probably wouldn't be able to bench press the bar if I was that thin. Well, probably could bench press the bar, but I probably wouldn't be benching much more!

    Had a good run/walk of 2 miles at dusk with the dogs out on the cotton field. The puppy minded me better than the big lab. The lab kept seeing things he felt compelled to chase.

    Updated June 13th, 2010 at 05:42 PM by elise526

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  18. Swim + Run/Walk

    by , June 9th, 2010 at 06:20 PM (Elise's Fitness Fun)
    Swam at the club pool today while son played in the pool with friends. Kept it at warm-up speed. Followed the workout up with my favorite from the snack bar, Family Secret Chicken Salad. The salad is made with fresh strawberries, grapes, almonds, cantaloupe, honeydew melon, romaine lettuce, sliced chicken, and light mayo. Out of this world!

    Anyway, on my swim workout did 2400 SCM as follows:

    200 warm-up with fins - alternate swim/kick by 25

    9 x 200 kick with 1 minute rest between each 200 - used fins on all but 3 of the 200s where I did 2 x 200 breast kick and 1 x 200 dolphin kick

    2 x 200 pull with paddles

    A couple of hours later, while my son was at a program at the library, went out to the track and did a 3 mile run/walk where I alternated walking a 400 and running a 400. This worked out rather nicely as it was basically 6 x 400 with a long recovery between each 400. The 400s that I walked would take about 4 minutes each. I got faster with each running 400 so that with the last two running 400s, I ran at a 7:20 pace and then a 6:40 pace.

    Talked to a gal today about a hardcore bootcamp that she runs in town. I may do this the month of July to get my abs in good shape. Plus I need something to get me up early in the morning or else I'll sleep until 9 or 10. Son is a late sleeper as well and usually doesn't get up until 9:30 or 10, so we've been sleeping late these last two weeks.

    Updated June 10th, 2010 at 12:09 AM by elise526

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  19. Fun in the heat!

    by , June 8th, 2010 at 10:00 PM (Elise's Fitness Fun)
    Took the last three days off because I had a C-scope yesterday. With the family history, doc suggested I go ahead and get it done even though I have quite a few years before I hit 50. Maybe I shouldn't say quite, but I'm still in the 40-44 age-group. I was concerned that if I worked out on Saturday or Sunday, I might get dehydrated which is a big no-no on this procedure. Anyway, doc said everything looked good and won't have to come back for another 10 years.

    Today, son and I hit the track late morning and did the following workout:

    1/2 mile warm-up, 1 mile descend by 1/4 mile, 1 mile of striding the straights and walking the curves, 1/2 mile of 45 seconds easy and 15 seconds hard, 1/4 mile easy

    Total: 3.25 miles

    In the early evening, took the bike out and did an 8 mile ride, averaging 17.6 mph. Didn't want to go too far with having run earlier today and having been under anesthesia yesterday.

    Was reading Swimmer yesterday and got tempted to sign up for LC Nationals in PR. When I checked airfare, it didn't look overly expensive to go. Plus, I noticed two of the hotels have a casino. I'm a huge fan of blackjack. I'd probably spend more time at the blackjack table than I would at the pool as long as I didn't lose. LOL

    My mother said she would come down to take care of son and watch animals while hubby and I go to meet, but I'm doubtful I'll go. We have a couple of vacations planned this summer which will make consistent training difficult. Also, I've been out of the water now for over two weeks, so don't know if I could get back in shape in time to be competitive.

    My mother kind of freaked me out when she asked what I would do if I was down there and all of a sudden a hurricane popped up that was projected to hit PR. This kind of concerns me given that we are supposed to have a very active hurricane season.
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  20. Friday run

    by , June 4th, 2010 at 11:18 PM (Elise's Fitness Fun)
    Went for an easy 5k run (really jog) early in the evening. This was my long run for the week. LOL. Course is downtown and has rolling hills. It was a sauna, but enjoyed being outside to take in the sights and smells. Wish I could describe it all as well as Pat Conroy describes the sights and smells of Charleston, but I lack the talent.

    The course is marked with 1 mile markers, so was able to accurately keep up with my pace. I hit each one at a ten minute per mile pace, give or take a few seconds. Overall time was 30:51.

    For the week, I've gotten in just over 11 miles. I guess this is not a bad start to my running program. I went a little lighter on the mileage than originally planned, but probably better to do than push it too hard in the beginning. Next week, hope to push it up to 13 miles.
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