What do you over the course of a week? How do you fit your workouts in? I get this question often so I thought I would write about it this week–the who, what, where, when, and how of my workout week!
It’s that time of year again! Dads and Santa pay attention. Here are my favorite things (most with a good discount) of 2016 and some great gift ideas for the active woman in your life:
I feel like it’s been forever since I have written…probably because it has been. School got out on June 2 and we started traveling June 3. It’s amazing to live in the now ranked #1 City in the World, and I don’t take that for granted. We enjoy all Charleston has to offer, but in the summer when it’s hot, tourists take over, kids are out of school, and my husband is on the road for work, I’m ready for a change of scenery. However, I don’t let travel detour me from working out, but rather enhancing it.
If you have been reading this blog for a while, you will know that I really really love focused training. Give me a training plan and make me happy. I usually have a clear goal with a major race in the distance. I may wander along the way and do a race or two that have nothing to do with my primary goal, but one thing I usually have is focus. A carrot off in the distance that I can move toward. It makes me happy. HOWEVER, right now I’m lost. I have several races/events I’ve signed up for but they are all different. In the next few months I’m doing a super sprint triathlon called She Tris, a 1/2 marathon in Colorado, Skirt Sports 13er, with altitude and hills…yikes, and then a stadium stair climbing ‘race’ called Fight for Air Climb, to support the American Lung Association. Those are the races I’ve signed up for so far, but I plan to do a number of sprint triathlons this summer as well
Most people have one sport or activity that they absolutely love. For me, I think that it’s pretty obvious that my favorite sport is running. However, I’m fortunate enough to really really like several other activities as well. It’s probably pretty clear why I think I’m fortunate— with my stress fracture from running, I have been able to workout in other ways while letting my leg heal. Participating in another sport, called cross training, is also beneficial to develop muscles that support running, thereby decreasing the chance of injury. However, ‘cross training’ has many benefits as I learned from my own experiences and outlined on Runner’s World and ACE Fit websites.
Over the years I have heard some amazing stories about how people got into running or what motivates them to keep going, but I recently saw first hand the process of non-runners becoming “runners”. And I saw this with two completely different people, with completely different motivations, but both in the same day under the same circumstances. Who, what, why, and how? My kids, before and after the Thanksgiving Turkey Day Run.
We all know our long runs are supposed to be long and SLOW. Running slow will allow your body to build aerobic fintess, fat-burning capacity, and endurance. But, are you running slow enough? How slow is slow? Some sugget 30-60 seconds slower than your planned race pace. Or more specifically you can calculate running 50-75% of your latest 5K pace. Others go by heart rate and suggest you stay in zone 2 or 70% of your max heart rate, never enterting the “dead zone” 3.
Over the years I have found that I want to carry more and more stuff with me on my runs. Luckily my running apparel has made that easier than ever. I carry hydration, nutrition, music, iPhone for Charity Miles and safety, money…etc etc. I realize I don’t need all these things on every run, but over the past several years I have focused on long distance running and triathlon and need to have ‘stuff’ with me. I live in an area where I can make pitstops to restock my food and hydration needs, but I still like to have my particular type of nutrition for my long runs. Here is a rundown of what I use to carry my stuff for different for different types of weather and different distance runs.