Active Community: Message List - Runs & workouts, Saturday, Sept. 15, 2012

Runs & workouts, Saturday, Sept. 15, 2012

guest — Mon, 17 Sep 2012 22:01:45 GMT

Rich, I like the two weeks at higher miles with a 70% back-off week. That seems like a reasonable routine to allow some adaptation to occur. The last thing I want to do is get injured.

Mike in Minneapolsi

Runs & workouts, Saturday, Sept. 15, 2012

guest — Sun, 16 Sep 2012 22:10:49 GMT

Hi Mike, a solid week for you as well. I'm betting it's the new shoes that have your leg feeling better, but we'll see, eh? Great news though, it's so much nicer heading out on a run when you're feeling good.

I don't think there's any hard and fast rule about when to cut back from increased mileage, it's an individual thing. For me, when I was ramping up miles and training for the marathon that's coming, I'd run 2 weeks hard, then do a cut-back week. I can tell you by the end of the second week, I was ready. And that's the key, if you're feeling the miles, back off. And it's not just for marathon training, cut-back weeks are intended to give your body a break so it can adapt to the stresses you're throwing at it.

And a cut-back week is generally 70% of a normal week's mileage. You don't reduce intensity, just mileage.

Runs & workouts, Saturday, Sept. 15, 2012

guest — Sun, 16 Sep 2012 21:34:30 GMT

I got 6 miles in yesterday to hit 25 for the week. I don't know if it is the new shoes or what, but have little to no leg stiffness today (Sunday), which is encouraging. My goal is 25 next week also, with weights and golf filling in non-running days.

Is their a good rule of thumb for how many weeks at highler miles should be followed by a less intense week? It sounds like you have a routine that you follow, Rich, but I can't remember the exact routine.

Congrats to your wife, Ray. I would love to come in second sometime! Also, I recently looked at the study done on life expectany sitting all day versus at least standing some of the time. Not much good to be said about SITTING, which consumes a lot of my day as I am on the computer a number of hours.

No run for me today, weights at an aerobic pace for a little tone.

Good luck to DH at the guard duty...maybe he is running with his backpack to get some miles in?

Mike in Minneapolis

Runs & workouts, Saturday, Sept. 15, 2012

guest — Sun, 16 Sep 2012 19:14:31 GMT

It's funny, when I walk I'm close to 2000 steps per mile. When I run, closer to 1400 steps per mile. Oddly enough, if you're moving consistently you do quite a few steps. If you sit at a desk all day, not so much (working with computers - that's me). If I walk 5 miles, I'll usually end up with about 7 or 8 miles for the day and close to 15K steps. If I run 6 miles, I'm 1-2K steps less...go figure.

Wife does well. She got 2nd in her age group at the 1/2 today.

Runs & workouts, Saturday, Sept. 15, 2012

guest — Sun, 16 Sep 2012 14:09:24 GMT

Ray, after reading the goal for 10K steps, I had to calculate what I might be doing while I run. If I figure 170 steps a minute X's a 9 minute mile, that's 1530 steps and at 6 miles, 9180. For someone who doesn't run, 10K steps would be a lofty goal.

Sounds like your wife is a very accomplished runner, good for her...

Runs & workouts, Saturday, Sept. 15, 2012

guest — Sun, 16 Sep 2012 00:05:46 GMT

We have a friend who works at Stanford and the handed out pedometers and asked them to do 10K steps a day. Kaiser also advocates you do 10K steps a day. Fitbit default goals are 10K steps a day, 10 floors a day 70K steps per week and 70 floors per week. As a goal oriented person the fitbit makes me more aware of how much or little I'm moving in a day.

I think walking helps recovery. Body repair is about blood flow and minimizing inflamation and walking is a reasonable minimal stress exercise.

Wife is more of a runner then I am these days. Think she's done 6 or more marathons in the last three years and tries to do at least 1 1/2 marathon a month.

Ray

Runs & workouts, Saturday, Sept. 15, 2012

guest — Sat, 15 Sep 2012 17:17:11 GMT

That's an unusual goal Ray, 10K steps a day, an approach I've never heard of before. I was curious whether your walks help with recovery and from the looks of your treadmill splits, they obviously do. Nice workout!

Your wife runs too, eh? Good luck finding a race for tomorrow...

Runs & workouts, Saturday, Sept. 15, 2012

guest — Sat, 15 Sep 2012 16:34:33 GMT

Sounds like a nice run Rich. My walks are mostly for rest days to get my steps in (try to get 10K steps per day). If I don't run or walk I'll only get 5k in or less. Did my walk yesterday mostly out of habit (left my fitbit at home - so no steps or stairs recorded).

Did 4 miles on the tread mill followed by 1/2 mile walk. Splits were 9:11, 8:09, 7:37 and 7:03. Felt better at the end then I expected, still felt like I could go a little faster. Wife and I are looking at running a race tomorrow in SF - late binding so, we'll see...

Run strong.

Ray

Runs & workouts, Saturday, Sept. 15, 2012

guest — Sat, 15 Sep 2012 15:50:15 GMT

Thought I'd start this since Dark Horse is away from his computer spending the weekend with the National Guard.

6 miles today on the railtrail at an easy/recovery pace. I want to try running long tomorrow with some race paced miles thrown in at the end of the run, should be interesting.