I'm afraid if I name names, that I will leave someone out accidentally. So, I'll just put out a general congratulations. I know many of you have ran your longest runs ever, or your fastest long runs during the last 2-3 weeks. Congratulations on your 10-Ks, your 1/2 Marathons, and your Marathon performances! All of your hard work over the summer and late summer is paying off and it seems like you are putting up some great times in your longest races ever. Great work! :-)
There has been some discussion about moving the TRY meet-up time. We are leaving it as is, for two more weeks. (It will move earlier -- probably 5 o'clock for a few weeks -- starting in October so there is enough time to get a 3-4 mile run in, in the daylight. Late fall, that time will have to move earlier again. So stay tuned.) FYI -- we are meeting at 5:30 for a reason -- to allow the most people to be able to get there after their work shift. I'm sorry that it means some people have to wait around after they get done working at earlier times. It was a decision based on feedback from everyone, way back in the spring.
This week - same place at OLP at the same time (5:30). We've done the 1/4 mile intervals (two weeks ago) and the 1/2 mile intervals (last week) so its time for my variation of a tempo run. Tonight I say we shoot for a 4 mile tempo run, with 1/2 mile being warmup, 1/2 mile being cooldown, leaving 3 miles in the middle as the "tempo" portion. You should be pushing for these three miles -- basically doing a 5k race, but just slightly slower. This should be a faster pace than your typical long run training pace if you are going to get the full benefit from it. (As always, diverge from the plan as your training or injuries dictate.) If you don't think you can handle 3 miles of pushing it, do 2 or 2 1/2 instead. If that still seems like too much, then do 2, one mile intervals with a 1/2 mile recovery in between. The idea is to make sure the portion you are pushing during is significantly longer (and obviously slower) than you would do for your 1/2 mile intervals. We are attempting to differentiate our speed runs so that our bodies don't get used to any one length...and therefore keep getting pushed to their limits during these otherwise "short" runs.
I can't think of any fun polls for the sidebar -- any ideas?
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Almond coconut “crack”aroons
10 years ago
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What does everyone do for exercise in the winter? Do you still run outside? Anyone taking any aerobics, kickboxing, or cardio classes? I don't want to stop exercising when the snow falls...!
Aubrey,
I still run outside a couple times a week (weather permitting) during the winter. Last winter I took kickboxing classes but I don't think I'm going to sign up again this year because I don't like my gym enough to renew. I do recommend finding a gym with a class you like, though--it's more fun sometimes than just doing activities on your own. And sign up for as many winter races as you can (Jingle Bell Run, B'ville Turkey Trot, Chilly Chili, etc) because that will motivate you to get some treadmill and cold weather runs in!
Hi Aubrey,
Last year I kept running at the park through the winter. They keep the paths cleared so as long as it isn't a blizzard or really, really cold it's nice to keep running there. You don't have to worry about traffic and slush like on normal roads...the only problem is getting out of work before it's dark!
I also did the Jingle Bell Run last year and thought it was a really fun race!!
Other than that I do the Winsor Pilates tapes, I like them. And I ice skated a little, maybe I should organize a TRY skating outing?
I'm in for a skating outing!
Thanks guys!
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