Welcome Doreen. This board takes some getting used to, but I hope you'll post regularly.

6 miles (M) on the treadmill (TM or dreadmill, Doreen) with 1% incline. After a half mile WU (warm-up), I did a mile @ 8:00 m/M pace, then bumped up the speed 0.1 mph each mile until mile 5 was done @ 7:35 m/M. My heart rate HR during that 5th mile settled in at ~93% of max). Then 0.5 M CD (cool-down). Previously, when I've done this for the last 3 weeks, I have not felt like going over 4 M and the 93% level was reached during the 4th mile. It was a cool day today but I'd like to think that doing this once a week for the last month has had some effect. It's supposed to simulate those last few miles of a marathon, when it gets harder and harder to maintain pace.

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Fortunate--a volleyballer with a running problem
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2.8 miles

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vista129[/URL" target="_blank">

quote:<HR>Originally posted by Tramps:
DH, DaveinAA, SS, TB, Thanks for the kudos. I think it's the ying to Saturday's yang. (Or is it the other way around?)<HR>

Neither, of course. It's yin and yang.

quote:<HR>Uh, you must do something. That six-pack we saw in the race photo doesn't come from limoncello. Do share.
<HR>

You may be afraid you asked, Tramps. How many do you want to know?

A lot of the exercises involve equipment: a stability ball (do guys really hate these wonderful things?), a wobble board, dumbbells, Bosu, and a medicine ball (two different weights).

If you're pressed for time and you want to pack more exercises into one, here's a great one.

Walk-out single leg pushups: Easy. Plop stomach down on stability ball, walk out, elevate one leg, do pushups.

I think planks are the BEST exercise:

Planks as Spareribs described yesterday. Do them consecutively, with short break, to really work the area.

Front plank, build up to 2 minutes. Add variation by one leg separation (i.e. one foot off mat); one arm/opposite leg off mat; cadence planks.

Lateral plank, build up to 1 minute each side. (Add difficulty by rising up on one arm, lift other arm skyward (like in choovie's video); or place stability ball between ankles, then perform lateral plank).

Back plank on medicine ball: Lie on back, place feet on medicine ball (the smaller, the more difficult); make sure you have the ball placed close to your butt, below your knees. Lift butt. Added difficulty: Hold arms up/hands together. Hold for up to a minute.

Many exercises done with hand weights can work the core by doing them on a wobble board. I do lunge squats, drop squats, squat to dumbbell press, for example, this way. Make SURE you do the squats properly. Have an expert check your form to make certain.

Oblique abdominal work is great, like these[/URL" target="_blank">.

(Great photo, Larry!)

Welcome Doreen, keep us up with your 50K training.
Larry, thanks for the snow, we're needin' it bad down here in Virginny.

Late to the party.

4miles of AHR141
0.5 that got zippy and zippier
0.5 cooldown
a mile walk home

JJJ

3K warmup
2K at sub 10K pace
1 minute rest
1K at sub 5K pace (1 minute rest)
2K at sub 10k pace (1 minute rest)
5X500 as fast as you can go (1 minute rest)
3K cooldown

Did I say it was super hot and muggy!!!
2 days till I move..yeah except for all the work to get there.

Ugh..
Tall

Congratulations on your first 7 minute mile Opie. Isn't it fun to discover how fast we can go if we put our mind to it.

No running day for the butterfly goddess today, but I did received one hour of a relaxing and mind healing massage. Time to go outside now and witness the most splendid sunset I have seen around here in a long time.

Talk about H&H. Temps hit 33C (feel like 44C) today ... an all-time record beating the previous record of 30C in 1858. You start to get used to cooler temps then wham ... back to H&H. I'm sure I'll be wishing this back 2 months from now.

Ran 6.1 mi/10k ... 3.2 mi @ ~ MP 8:25 ... HR about 15 bpm higher than normal @ 155. If today was marathon day, I'd say about 10 mi and I would have been done. Rain and cooler temps in the forescast.

Great runs, everyone! Enjoy the rest of the day.
PJ



http://This message has been edited by Canfit (edited Sep-25-2007).

Don't forget to check out the full moon-- absolutely breathtaking!

Getting back in the "swing" of things-- running-wise:

2.41 miles under the glow of the moon

(naturally, I ran slow... )

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Goodness is its own reward. For more tangible outcomes, you need to try badness... janie[/URL" target="_blank">