Had a lot to do today so I just ran 3 miles. When I don't have time I say well I can just do three miles. What do you do when you don't have time to run?
Great run today, it was only about 20 degrees so I wore some loose fitting running tights, a sweatshirt, windbreaker, gloves and stocking cap. I ran about 4 miles on city streets and then ran over to Kiwanis Park. It is a small park probably less that 5 miles across but it has a lot of wooded and grassy areas with rolling hills. Some hills are short and steep and some long and rolling. Running in the grass is harder than running on pavement but they have a nice blacktop path through the park. I usually run in the grass up and down the hills along the tree line.
I always think I do better if I take off the day before a race and so on most weeks I take Friday off. This works out good if there is a race on Saturday and then I do a long run on Sunday.
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Train For A Half Marathon (13.1 Miles)
Here is the ideal half marathon training schedule. You will need to run at least 10 miles once a week for at least a few months before the event. An ideal schedule would be to run 7 miles Tuesday and Thursday and 5 miles on Monday, Wednesday and Friday. On Sunday go for a nice long run of 10 to 13 miles.
Write down approximately what you think your daily mileage is right now. Total this up to get your weekly mileage. To stay injury free you should not increase this total more than 10 per-cent a week.
Hills are some of the best speed work there is. If you want to shatter your 5 or 10k pr but you are tired of speed work try some hills. If you are tired of running repeats over the same 800 yards try hills. Try running hill repeats or just add hills to your daily route.
Just start at the bottom and charge up at top speed.
Ever line up next to that guy wearing shorts and gloves at a December Jingle Bell Jog? After the race starts you think you are doing ok, so you just stay with him for a while. Long about the first mile split the race is over for you and you just coast the rest of the way, getting one of your worst times. Wouldn’t it be great to start pulling away from this guy in the last mile? Well here are some little tricks that just might make that happen. On your daily runs start off from the very first step going your absolute fastest. Try and keep this up for at least a quarter mile.
8:11 PM 10/17/2017
Ran 5 miles tonight. It was 59 degrees, it's cooling off from the hot summer weather. I just wore a couple long sleeve t-shirts and cotton shorts. I got these cheap cotton knee length shorts that are perfect for running in cool weather. There is something especially nice about running in the dark early evening with all the house lights on. Where I run on city streets there are plenty of street lights. I have a reflective vest that must be very visible because the cars get way over.
One of the many things you can do to significantly reduce your split times is to constantly monitor your form while running. This is mark of the professional runner, experienced runners concentrate while running and newbies try to think about other things. After running for a while you will find that concentrating on your running form can improve your over all race times quite a bit. Some of the things you need to watch are listed here.
You have spent all spring and summer adapting the heat and humidity all summer. You ran those hills and trained in the hot weather. You got those PR’s in your favorite summer 10k. Now the heat and humidity is gone and it seems as though you gained 2 or 3 minutes on your 5k time. Imagine the PR’s you are going to get in those fall races. Yes fall is great time for running.
I started everyday running 291 days ago and I have posted about my run everyday on my Facebook page. Geoff Smith.
I started everyday running to give myself a little more consistency in my running. For me it is not about running fast it is about health and wellness and feeling good about myself.
We all run for different reasons but the bottom line must be it has to be fun enjoyable and something we want to do.