Friday, May 22, 2009

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Wednesday, May 13, 2009

23 Miles on a Wednesday Night

You never know what your running friends are going to talk you into.

Here are my miles splits:
1: 4:45
2: 4:57
3: 5:44
4: 4:47
5: 5:39
6: 4:49
7: 7:50 (stopped for a break)
8: 5:02
9: 5:32
10: 4:39
11: 5:26
12: 5:13
13: 9:31 (a longer break)
14: 5:53
15: 7:01 (these hills are slowing us down)
16: 5:17
17: 6:26
18: 5:12
19: 4:26
20: 4:08
21: 4:11
22: 6:13
23: 4:49

Total time: 2:07
Avg Speed: 10.8 mph

Did I forget to mention this was a bicycle ride? This was the longest I have ever ridden in my life. The longest ride up til now was 10 miles which was on Monday night.

After our normal Tuesday night run on Riverside we were standing around having some usual discussions. Larry and Stefanie invited Ken and I to join them for a Wednesday night bike ride with the Tulsa bicycle club. The crazy guys we are decided that just might be fun, besides, we need to be doing some crosstraining. So we said yes.

We met up and off we went. Soon the speedy riders were out of site. That is just like my running. Soon the fast runners are nowhere to be seen.

Ken, Bronda and I stayed together for the duration.

We had a good time and would like to go out for more bike rides in between running days.



Break time and filling the water bottles

Thursday, May 7, 2009

Friday, May 1, 2009

Running Off the Beaten Path

Run enough mileage over the years, and you will no doubt suffer some sort of impact injury: for example, stress fractures, plantar fasciitis, and shin splints. Put simply, running pounds your body.

To stave off impact injuries, many runners mix up their training with lower impact exercises such as cycling, swimming, yoga, etc. Yet, some diehards refuse to give up their daily runs. Running is a part of them, and they are not about to relinquish that essential component of their person so easily. If you fall into that category of runner, yet you are concerned about the prospect of impact injuries typically occasioned by running, you ought to consider mixing in some trail running into your training regimen.

When you are trail running, you are running atop a much more forgiving albeit at times uneven surface. Trail running therefore allows you guard against the typical impact injuries occasioned by running, while simultaneously getting your running “fix.”

Here are some of the other considerable benefits offered by trail running:

Trail running often improves your ability to run hills. Most of the hills that you will encounter along the trail are far steeper than those you might encounter on the road. Trail running therefore affords you a great opportunity to develop your climbing lungs, and build up your quads and calves.

Notably, trail running enables you to develop and strengthen different muscle groups that you do not typically draw upon during road running sessions. Although trails offer a softer running surface, they almost always present a more uneven running surface. Uneven terrain in turn compels your tendons to provide a stabilizing force during your footfall and lift. Indeed, some challenging trail runs may even cause you to employ your abdominal and core muscles in an effort to stabilize your body. Consequently, trail running affords you the opportunity to develop and strengthen a variety of stability-oriented muscles and tendons.

Variety, variety, variety. Running the same road courses over and over again leads to boredom. Trail running mixes things up and gives you a chance to see and enjoy the sheer beauty of a forest or park. Plus, the comparative silence offered by trail running in a park or forest is often a welcome respite from the smog, traffic, and noise characteristic of urban runs.

(Copied from MapMyRun newsletter)