If con is the opposite of pro, then what is the opposite of progress?Congress!
Run well, y'all,
If con is the opposite of pro, then what is the opposite of progress?Any answers or guesses?
I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character. I have a dream today. --Martin Luther King, Jr. (28 August 1963)Martin Luther King Jr's dream hasn't come completely true but tomorrow, 20 January 2009, is a huge leap toward that dream.
Asics boxersLayer 2:
LS cotton-feel tech shirt
Lite wool socks
Lite wool gloves
Under Armor Coldgear tightsLayer 3:
Cheap poly-cotton sweat shirt
Balega Trail-buster socks
*Medium weight poly-cotton warmup pantsItems marked with "*" are the things I would change. I think I would wear a light-weight glove -- maybe the convertible half-finger/mitten gloves. I would wear my light-weight wind pants rather than the knit warmups. And, I would go with my lighter-weight fleece. Yesterday evening, I tried to buy a head covering that would cover everything except my eyes but the VA State Police got to Dick's Sporting Goods before I did and bought all that they had (there were probably 75 of the coverings in the store on Thursday evening).
*Heavy fleece jacket
Acrylic knit toboggan cap with ear flaps
Etonic Jepara 2 SC shoes
800 x 3:22.05The first 800m was a touch slow but the last 2 800m's made up for it. Hard but quite satisfying.
400 x 2:31.63
800 x 3:19.42
400 x 2:30.06
800 x 3:16.25
...the runners who had logged the most time training in the low-intensity zone fared the best. The reason why low-intensity running yields such great dividends is that it is aerobic conditioning at its best: It improves heart and lung function while it puts less stress on the ligaments and tendons that are vulnerable to injury at higher intensities.I'm using a Runner's World Smart Coach training plan to get ready for the Ukrop's Monument Ave 10K at the end of March. This week's plan, the first week of 12, calls for these miles and speeds -- a rough correlation to the training patterns (not the speeds) of the fast guys and girls:
• Monday: 4 miles @ 8:53 mpmIt's hard to run @ 8:53 mpm. OK, yes, and it's hard to run @ 7:26 mpm, too. My most comfortable and natural pace is somewhere in the 8:00-8:20 mpm range. Every single person is different so what feels comfortable or hard for you may be faster or slower. The article was a great reminder of the value of making myself run in the lower intensity zone even when my body feels like stepping it up.
• Tuesday: 4 miles @ 8:53 mpm
• Wednesday: Tempo run -- 1 mile warm up, 3 miles @ 7:26 mpm, 1 mile cool down
• Thursday: 4 miles @ 8:53 mpm
• Saturday: 9 miles @ 8:53 mpm
• 1.00 x 08:47.43Run well, y'all, and slow down sometimes,
• 1.00 x 07:56.54
• 1.00 x 07.41.12
• 1.00 x 07:11.52
• 1.26 x 10:18.29
Closeouts . Rated best shoe for motion stabilizing by the Running Network, Etonic's Jepara running shoe helps keep the foot on a neutral plane while maintaining ample cushioning and breathability as you transition from heel strike to toe off. Perfect for mild over-pronators Microfiber and air...
Etonic Jepara SC (NOT J2SC)
Sizing: Feels half size too small
Width: Feels true to width
Pros: Absorbs Shock, Stable, Comfortable, Durable
Cons: Need better arch support, Slightly heavy
Best Uses: Endurance Training, Pavement, Running
Describe Yourself: Competitive Athlete (Well...not exactly but the next choice down was casual/recreational runner -- I'm somewhere in between -- maybe a competitive running enthusiast.)
Arch Type: Low Arch
I buy a full size longer and 1 width narrower than my street shoes (my street shoes are Rockport ProWalkers and are 11EE; I buy Jepara SC in 12D). Great cushioning in heel and forefoot. Durable -- I get 700 miles out of these versus 300-400 out of other brands, even though I'm at the break point between being a "normal" and "heavy" runner (180#). I have flat feet and think the Jepara SCs need a bit more arch support. The Jepara SC is far superior to the new Jepara 2 SC in both fit and comfort. A tad heavier than other shoes but cushioning and durability make it worth the weight.
Fit exercise into your day
Make it regular
Involve other people
Fit exercise into your day: Early, early morning is the best time for me. There are no meetings scheduled for 5:15 am, I don't get caught in the office at that time of day, I'm not generally mentally or emotionally exhausted at that point. The only downside is that I have to either get to bed at a decent time or run on less than optimal sleep.
Make it regular: This is where my pig-headedness works to my advantage. I made up my mind that I was going to run and I just do it. Regular doesn't have to mean sameness. I have made running a regular part of my activities -- I run 4-5 days per week, sometimes 6 -- but I try not to run the same route twice in any given week. I normally don't run the same distance on any two days in a week. This week, for instance, I ran 4.6 miles on Tuesday, 9.2 miles on Wednesday, 8 miles today, and will likely run 10 miles on Saturday -- no two routes are anywhere close to being the same. I'm always looking for a new route or a new twist to an old route so that I don't get too settled or bored. I probably have 150+ bookmarks for various running routes in Short Pump. On the other hand, some people like to run the same route or a small number of routes every day. They don't have to think about it -- they just get out an run.
Keep track: Again, I've been pretty obstinate about this but I keep a pretty meticulous record of my running -- distance, time, pace, weather, route, brief notes, monthly totals, annual totals, totals since I started running seriously (again), averages, etc. For the last 2 years, I have used an online Google Sheets spreadsheet to keep my records. Before that, I had designed and used a ClarisWorks/AppleWorks spreadsheet and an Excel spreadsheet. This allows me to see my progress and is a real motivator.
Involve other people: I've done that in various ways. There are a few people who at least act like they are interested in my running. I talk with them about running (I try, more or less successfully, not to talk about running with those who really don't care). There have been a couple of people over the years with whom I have run occasionally but in the last year, I've joined up with a group of runners in the Short Pump area of Richmond and that's added a wonderful dimension to my running and has helped me gain some new friends. For a couple of years, I participated regularly on the Beginners' Forum in the Runner's World forums. I got a lot of encouragement from that and was able to give encouragement. Over the last 2-3 years, I've participated, more or less regularly, in the running blogging world. This blog, though initially started so that I could record those non-running related thoughts and contemplations that I have while running, has become my external accountability for running. It's as much for me as anything else but writing about my running is a motivator.