Read an artical on Heart Rate Monitor and training:
My road to Toronto Marathon is getting closer. I have only 30+ days left. I am looking forward to end the training, and run the race. It has been a long summer. I am ahead of my training schedule. I ran during hot summer days. I am looking forward to run on cool fall weather in Toronto.
By default, I had to reset this week. I am kind of under the weather. Today was my first Sunday morning at home since the beginning of my training in June. I enjoyed the off time. I plan to run 24 milers next Sunday. I need to be ready mentally and physically. I guess this was much needed rest before final stretch.
I have been told many times that “Resting is a part of training”. I have seen people who run 5-6 days a week without rest. They end up hurting themselves.
I have found some articles on the topic.Here is a link from RunnersWorld.com.
Let me talk about my past week’s experience in this topic.
A part of my fall marathon training, once a month I run 20+ miles. Last Sunday, I ran my first 22 miler. After 3 hrs and 25 minutes, I finished the training run. The run left me with feelings of pain in every part of my body. I knew that I needed to hold back on my training runs.
First Day of my resting
When I came home, I had a good breakfast. Once my family left for the Sunday church, I started to take a nap. I love to take naps on Sundays. I know some of you do not have this kind of option, but you have to make sure that you do not do anything too hard on your body after your long runs.
I did have some family time, but I went to bed early.
On Monday morning, some parts of my body were still hurting. I did walk around at work, but I did not do any cross training.
In the evening, I rested myself. I played with my kids, but nothing that would take extra energy. I went to bed early again.
For the last two months, every Tuesday, I have been doing speed training. But this week, I knew my body was not ready. I still felt pain in some parts. I did not feel like I should go run. So, I decided to do cross training on Tuesday. During lunch time, I spent 50 minutes doing it.
Once again, I went to bed early.
On the fourth day, I decided to take a break from any training whatsoever. I rested myself completely. In the evening, I went to a natural .5 mile trail walk with my kids.
I knew that by this day, my body was ready to run again. I ran 6 miles in the morning, and 4.5 miles in the afternoon. It was great. I did some hill runs during the run also.
Friday is my rest day.
I ran a 5k race in the evening. I finished the race in 21:29 minutes. I was placed 2nd in my age group.
Today is Sunday, I ran 15.5 miles. I already had two naps :-). I will do the speed training this week.
Now, looking back on the past week, I feel that resting has helped me to recover quickly.
I hope this will help you think about how to make resting part of your training.
Have a nice week, and keep on running!
Here is link to a good artical about The healthiest foods on earth (Forbes). Enjoy.. EatHealthy/LiveHealthy
In recent email converstaion with my high school friends, we were discussing our life after 40. I was giving my way of keep my self healthy. Here is my email:
Yes, we are getting older, and need to keep thinking about next 20-40 years. We do live a busy life. With family, kids and job things get out of control. This is what i feel : if I do not take care of myself now, I may not live to see my kids grow.
I picked up running as part of keeping myself fit and healthy. I start to blog to help people of all ages. You can visit http://www.silwal.com . I am trying to keep things simple.
Since I started running in Oct 2007, I became a marathoner!!! I finished 2 full marathons (26.2 miles or 42 km). Over the years, I ran many 5ks, 10ks and 2 half marathon. I feel strong, fit and healthy. I will be running 3 more in fall 2009 and winter 2010. I may be coming to city near you. My next marathon is Toronto, Canada in Sept 2009. I am planning to run Chicago in Oct 2010. One day, I will run Kathmandu marathon (yes, there is such a thing)!!!
Running has given me a new sense/focus in my life. Some races, it is also becoming a family event. My wife, my older daughter and I run races together.
If you ever need to start running, or want to take to next level, email or post your questions on my blog. I will more than happy to help.
Good luck!! Keep on moving…
Read the Race Hill Technique by Jeff Galloway:
I ran 18 miler in the hot weather that took around 3 hrs . When I was done, it was around 85 degrees F.
Here is what I did to get ready for my long miles during these hot weather days:
1) Drank water all day before
2) Drank water before started the run
3) wore light cloth, wore sun glasses and hat
4) Sun screen location for sure
5) Ran with a group to just to make sure that I would not fall apart during the run
6) Drank water every chance I got
I hope these simple tips will help you. It is hard to train during these hot southern summer days. But I am hoping that I will get a great pay off during my fall and winter marathons.
Keep on Running!
Summer days are upon us. It is hot and humid here in the Southern USA. Since my next marathon is in September, I have no choice other then running during these hot summer days. On my last running session, I ran during the coldest and the hottest days. The only difference is that during cold days, I was able to put on a lot of heavy clothes and run. But during warm days, it is hard to do so. After some point, there is no more to take off.
Here are few suggestions for some of you hardcore runners. I am not only giving you a suggestion, I promise that I will live by what I say (most of it 😉 ).
1) Drink plenty of water, or run with a water bottle. If you choose sports drinks, there’s no problem with that either. Just keep yourself hydrated.
2) Wear light clothes: Heavy cotton clothes are not breathable through. Try to wear breathable clothes. If you do not have one, go to the closest Wal-Mart, they have a very good selection of breathable clothes (if you still have questions , please post your comment, I will point you to the right direction)
3) Wear sunscreen: I am bad at putting on sunscreen. I have not found a good sunscreen for myself. I was told that there is sports sunscreen. I will have to look for it. I use what I have around the house. I am using 30-50 spf.
4)Wear a hat.
5) Try not to run during the hottest time of day: One nice thing about summer is that days are getting longer. Enjoy the long days by running early in the morning or in the late afternoon. Once a week, I run during the middle of the day. As a runner, I was told to train ourselves in any condition. We never know what condition we will be on race days. Once a week, I run early in the morning. On most of my weekend runs, I start early.
I hope these tips will help you keep you cool and keep on running. As runners, we never stop.
Have fun. Do not let me hear you saying “I am not running because it is too hot”… 🙂
I know everyone does speed training differently. I did following last week:
400m x 4
800m x 4
In between 400’s and 800’s, I was doing slow running of 200’s and 400’s m.
Please post what is working for you.
My Best so far:
400 – 1:33 min
800 – 3:26 min
More on track training: http://www.runnersworld.com/article/0,7120,s6-238-267–13152-0,00.html