Monday 7/15- 10 miles in just under 66 minutes. This pace is feeling fairly comfortable for me. My strength is there and now I just have to hone my speed endurance.
Tuesday 7/16- 7 miles in a pretty typical 50 minutes before work.
Wednesday 7/17- Solid 8 miles on the trails with Jason. Pushed the hills and felt good.
Thursday 7/18- An easy 6, my butt is a little sore from the overall mileage and the uphills on the trails. Will watch carefully!
Friday 7/19- 10 miles in just over 70. It is hard to get in 10 within Laramie, I ran around most of the town!
Saturday 7/20- Miserable 3 mile warm up, hit mile 1 in 8:40. Race went well. They were supposed to run the 10k then the 5k but they switched them so I didn't get through the whole pre-race routine. Felt sluggish out of the gate. Hit the first mile in 5:52 on my way to 16:57. I think the first mile was long but the course measured acurrately on gmaps. Results Here. Ran a 4 mile cool down nice and easy.
Sunday 7/21- I end up taking Sundays off accidently but usually do something active. Last Sunday, I hiked about 10 miles in the Snowy Range including a summit of Medicine Bow Peak. Today I mountain biked for over an hour with Danielle. Next Sunday I probably won't run either as I will be summiting my first 14er- Long's Peak.
51 miles in 6 days is pretty solid! Looking forward to the coming weeks!
Racing Schedule for the rest of 2013
8/1/13 HPH Summer Park Series, Laramie
8/15/13 HPH Summer Park Series, Laramie
9/8/13 Sioux Falls 5k/HM
9/21/13 Jelm Mountain Run, Jelm
10/04/13 SDSU Classic 8k, Brookings, SD
10/12/13 Silent Trails 10 Mile, Tie City
Tuesday, July 16, 2013
Saturday, June 1, 2013
Fitness While Traveling- How to Make Fitness Work For Your Schedule
Today we have a guest blog from Mike Manning. Check out his other work here: mikemanningmusings.blogspot.com
Americans are connected to their smartphones. They are relying on their devices to not only stay connected to what's going on in the office, but they are also taking advantage of the many travel apps on the market to stay in top shape. RunKeeper for iPhone and Android users is helping people track their miles and the number of calories burned over a long period of time. P90X is helping iPhone users stay fit, allowing them to personally download several workout routines at a time. Hatha Yoga apps are available to iPhone users who desire to be guided through an effective yoga workout routine. Pilates enthusiasts turn to apps like Pilates Interactive to get access to workouts via their iPhone or Android device.
Many professionals are now scheduling trips to actual fitness retreats. They are taking advantage of these travel opportunities to try new things. Fitness retreats are a great way for people to really shake things up. Often referred to as luxury fitness retreats, these people offer everything from strength training to hiking for travelers.
Some people take certain types of equipment on the road to remain on top of their fitness regimens. A person can research the facilities before scheduling their lodging to see if there are any nearby trails that are accessible. Inquiring about any gyms on the premises or whether or not there are any yoga classes provided on site that can help a person plan accordingly. On a recent trip to San Francisco I used a travel site called Gogobot in order to book a hotel with a 24-hour gym. I used this site to see a list of the top hotels in San Francisco and from here I could discern which hotels had the best fitness amenities.
People from all walks of life have diverse needs when traveling. Busy people often have to carve out time to get a workout in. Luckily, solutions like apps, dedicated retreats, supplements and hotel amenities make staying fit for frequent travelers manageable.
In 2009, forty-two percent of adults in the U.S. traveled for
leisure purposes. Forty-eight percent of adults reported traveling for
business purposes during that same year. With so many people traveling
for professional and recreational purposes each year, it's understandable why
fitness can take a backseat for many. Here are several ways travelers are
staying fit during travel.
Americans are connected to their smartphones. They are relying on their devices to not only stay connected to what's going on in the office, but they are also taking advantage of the many travel apps on the market to stay in top shape. RunKeeper for iPhone and Android users is helping people track their miles and the number of calories burned over a long period of time. P90X is helping iPhone users stay fit, allowing them to personally download several workout routines at a time. Hatha Yoga apps are available to iPhone users who desire to be guided through an effective yoga workout routine. Pilates enthusiasts turn to apps like Pilates Interactive to get access to workouts via their iPhone or Android device.
Many professionals are now scheduling trips to actual fitness retreats. They are taking advantage of these travel opportunities to try new things. Fitness retreats are a great way for people to really shake things up. Often referred to as luxury fitness retreats, these people offer everything from strength training to hiking for travelers.
The average person experiences stress and anxiety with a demanding
travel schedule. This can be particularly stressful to some and cause a
disturbance in sleeping patterns. A sleep-deprived person will find it
hard to focus and concentrate throughout today due to a lack of sleep.
Taking HTP supplements is a great way to counter the effects of jet lag
and correct problems sleeping.
Some people take certain types of equipment on the road to remain on top of their fitness regimens. A person can research the facilities before scheduling their lodging to see if there are any nearby trails that are accessible. Inquiring about any gyms on the premises or whether or not there are any yoga classes provided on site that can help a person plan accordingly. On a recent trip to San Francisco I used a travel site called Gogobot in order to book a hotel with a 24-hour gym. I used this site to see a list of the top hotels in San Francisco and from here I could discern which hotels had the best fitness amenities.
People from all walks of life have diverse needs when traveling. Busy people often have to carve out time to get a workout in. Luckily, solutions like apps, dedicated retreats, supplements and hotel amenities make staying fit for frequent travelers manageable.
Wednesday, May 15, 2013
Hurting Again
Most would say that a blog with this title is a bad thing but in reality, it is very good. Hurting is one of those things that takes some getting used to. I was reflecting on my training for the past year and realized a few things. First, I had only done a handful of workouts since the last workouts before my conference track meet last May. Those workouts were generally longer, threshold type ones and they didn't hurt that bad. I have only run 2 races, one 5k and one 10k, neither fast, and they both hurt!
I have done a few workouts in the last few weeks, a tempo run with the High Plains Harriers where I just had to mentally focus on Ragan's back and hold on. Later that week, I ran my first track workout in nearly 6 months. It was composed of 200s and 400s. 200s are mentally easy unless they are super fast and I assure you that these were not. 400s were slightly harder but not too bad. Towards the middle of the workout I started wondering if my recoveries were even helping. That is one of the main things that I have noticed at 7200' is that it takes longer to recover both during and after runs and workouts. But, even if I didn't feel good at the start of an interval, I got through it and it wasn't really that bad. It really is just getting used to running a faster pace than my daily runs which are not very fast at all.
I have done a few workouts in the last few weeks, a tempo run with the High Plains Harriers where I just had to mentally focus on Ragan's back and hold on. Later that week, I ran my first track workout in nearly 6 months. It was composed of 200s and 400s. 200s are mentally easy unless they are super fast and I assure you that these were not. 400s were slightly harder but not too bad. Towards the middle of the workout I started wondering if my recoveries were even helping. That is one of the main things that I have noticed at 7200' is that it takes longer to recover both during and after runs and workouts. But, even if I didn't feel good at the start of an interval, I got through it and it wasn't really that bad. It really is just getting used to running a faster pace than my daily runs which are not very fast at all.
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