My running companions have commented that they are really getting tired of seeing the same old things as we run the neighborhood. Not only does the scenery make the run less interesting but back when we were doing shorter intervals, we were used to stopping near the elementary school and then again near the "big tree" and the "blue house." Now when we pass the tree and the blue house our brains tell our bodies that it's time to stop and that is creating a physical conflict. So, the plan for this week is to seek out new paths. I'd like to find a nice wooded trail, other people know of urban running tracks that they think would be a fun change. I'm looking forward to doing something new.As mentioned in earlier posts, we're following the gradual running program outlined in the The Beginning Runners Handbook: The Proven 13-Week Walk-Run Program *. Here's the schedule for this week and next.
Week 11
Day 1: 8-minute warm-up, run 40 minutes, walk1 minute, run 20 minutes. 5-minute cool-down
Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 4 times. 5-minute cool-down
Day 3: 8-minute warm-up, run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes. 5-minute cool-down
Week 12
Day 1: 8-minute warm-up, run 50 minutes, 5-minute cool-down
Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 3 times. 5-minute cool-down
Day 3: 8-minute warm-up, run 15 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes. 5-minute cool-down
*A few words about The Beginning Runner's Handbook. The 13-week program doesn't appear until page 151 because the authors (Ian MacNeill and the Sport Medicine Council of British Columbia) thought it was important to start with topics like moderation, choosing good shoes, training mind & body, pregnancy, cross-training, technique, diet, injuries and stretching. It is probably wise to do some reading of your own before you launch into this new exercise program. Please make sure you're healthy and ready for action and then join us!
1 comment:
Glad to see you are still hanging in there on your training.
New scenery always makes a difference.
You are so right about the stops...our bodies get "lazy" (it's called muscle memory). So a new track should be very good for you and fun too.
Or if you do the same track, but backwards, you will "trick" those muscles, and you will see a big difference. Works for me every tiem.
Try it and let me know. It will make a nice little blog post if you do the experiment and it works.
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