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Colin 2019

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    Healing vibes!

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      Healing vibes !

      I got an app which reminds me when to drink. It is customizable for time and quantity. Really useful.

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        Get well soon vibes
        ******
        ****

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          Healing vibes!

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            I hope you heal quickly!

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              Healing vibes!

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                I hope you'll be healed soon!

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                  Healing vibes!

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                    Speedy recovery!

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                      Thank you so much every body!

                      You are kind.

                      Yes, I need to drink more and warm up properly!

                      I did day 29 yesterday, a circuit (level III) and I've done my run for day 30 this morning.

                      My leg is not right yet, but it is good enough to run on if I take things gently!

                      I did do a fair amount of gardening work in my little break, and I've walked every day.

                      I feel much brighter for being back in "proper exercise" though.

                      I have an abs circuit later on today and then I need to decide what to do next.

                      I may try Pandora Part II again, which I seem to remember I have made multiple attempts at!

                      Ha!

                      I will think today.

                      I'd like to keep running in my routine somehow. And, I'd like to keep a strength element. And I like combat. Pandora might be the nearest to that mix, but maybe I would be better off just free styling for a bit.

                      In any case, I am safe and well and very lucky, and very thankful for all your kind wishes.

                      Have beautiful days Bees. x

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                        Glad to hear your leg is improving! And preemptive congratulations for 30 Days of Change since you're so close!

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                          Congrats on 30 days of change (I'm assuming you finished also the rest of day 30)

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                            Structured running programs are really hard to do in winter weather. I have a rough weekly mileage goal I am aiming for, but if I miss it, I just brush it off. (If we had a week of mild weather, I would force myself to hit my target. But when it's proper winter weather, I am happy to just do what I can.) Also: my "warm up" for running is: running. Just start out at a slow pace and gradually build up speed. Because I am not good at starting out slow, when I drive to Rondeau for a run, I begin with a short walk first. When I run from home, I count walking around my house, getting dressed for my run, as my warm-up. This is not what you want to do for a race, of course. But if you are just "going for a run" it is fine.

                            For a race, or interval training--basically any time I plan to do any flat out sprinting--I will do a more structured warm-up, including a short, light jog, high knees (not high speed, more like march steps, but with a hop), butt kicks, and strides. What you want to do is take your body through the full range of motion you will need to use for your run. Flexion and extension of the hips, the knees, the ankles are all important. A little side-stepping, grapevine, or some such is not a bad idea either--particularly if you're going to be running on uneven ground--to get your joints primed for the balancing and stabilizing work they're going to need to do out on a trail. External hip rotations are not as useful a warm-up for running because we don't need to rotate our hips to run. (Hip rotations will still get you warm and moving. They're not bad in that sense. But mostly you'd just be wasting energy activating a movement you're not going to use on your run.)

                            One of the troubles with speed work in the winter is that, no matter how well you warm up before you start, you're still going to get cold while you're out there. (At least this is true in the winter temperatures I have to deal with.) So maybe your body is ready to do sprints when you first walk out your door. But once you get outside in the cold--even if you're moving the whole time--you're cooling down. Your heart rate will still be elevated, but vasoconstriction reduces blood flow to your extremities, which means they cannot perform as well under stress. Also, if there is ice or snow underfoot, you're fighting slippage the whole time, which can increase your risk of injury (even if you don't end up skating or flat out fall).

                            The running work assigned in 30DoC is not farteks ("speed play") because it's dictating when you need to do your sprints. In proper fartek training, you just go for a run, and then you decide when you're out there when, for how far, and by how much you're going to adjust your speed. Fartleks can work for winter training, because you maintain the control necessary to adjust your run to suit your environment and your own body temperature. Say for instance you're running on snow, but you see a patch of dry ground up ahead. The ground is free of snow and ice for the space between the next 4 lamp posts. So you decide: I'm going to pick up my pace when I hit the next lamp post, I'm going to increase it again to X% of my max when I hit the second lamp post, then at the third lamp post I'm going to slow down again so that I'm back to my controlled slower pace by the time I'm on snow again at the fourth lamp post. (Here X is adjustable too, depending on how warm you've been able to keep your muscles and how ready you think they are for handling speed at that point.) This approach still gives you the benefits of interval training but is safer than sprinting across dangerous terrain because a timer or GPS told you to.

                            Good luck with maintaining your running plan going forward!
                            And cheers for getting your first Pfizer jab!

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                              Thank you, Zastria and NancyTree! I did indeed do my abs set and I've added my 30 Days of Change Badge.

                              Still mulling over what to do next! I want to do strength, but also... well, everything... it's nice to be feeling enthusiastic about things!

                              And thank you, Rainbow Dragon for that detailed explanation and advice! Our cold snap seems to be over now - it's really like spring here this morning - so perhaps I can continue to run; I'm going to have a look at the running challenges today. I really enjoyed most the variety of this programme, so if I am to keep going then that's something to bear in mind.

                              We had a good weekend and did some baking, making shortbread and a steamed East Asian-style cake that you'll find variously described as Catonese, dim sum-style, Malaysian...,anyway, this is the recipe we used (subbing oat milk for milk, but using eggs so not vegan) and it was lovely (we made it for lunar new year, and Valentine's Day and my partner and my 20th anniversary together).

                              https://whattocooktoday.com/ma-lai-g...amed-cake.html

                              All in all I am very lucky, and in an OK place. Stay safe. Keep helping each other!

                              I do recommend the Damer interview if you have the time:

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                                Originally posted by Colin View Post

                                I do recommend the Damer interview if you have the time:

                                Thank you ! I like the "smile during the work out" thing at the end.

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