Racing Weight

Hey gang working on my new Running weight program
Going well except the diet , I need to stop the FUCKITS 

My body is sore in new spots from the up hill sprinting 

This is what I did yesterday :


Hill Intervals 
Run 15 easy
4X30 sec hard up steep hill
jog down recovery
Run 15 easy


This what I have to do tonight:

Strength Workout
Lunge, plank
Chinup,step up
alt single leg rev crunch
Pushup,balance ball leg curl
Eccentric heel dip
Reverse plank,inverted shoulder press

Plan to hike at Callahan State Park tonight with Trevor after wo.

Bring it everyone we all have a lot to be thankful for God, Peace and fresh air!

Mike

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Running and Hiking on

Paul you are my primal man , GROK ON !!!

Got home from work at 6:45pm last night loaded the BACK pack and Trevor and we hiked up & down and back up over & down Cedar Hill, nice hike at Dusk! it is a beautiful "forever wild " forest owned by the Sudbury Valley Trustees, there are a lot of cool trails around my area. I ran this trail with the running club a few weeks back!

Tracked the hike on Backpacker pro on my Droid , 2 miles in 49 minutes , up and down the 400 foot high "Hill" Twice not bad, Even shows an aerial view of the route . Trevor had a tick on his foot pad this morning, I had one on my leg , got it off before he bit@ me f;;;;!!!

Therapy is on ongoing on the two fingers, it has been three - four weeks, two to go , not going well!


Starting my "Racing weight program" on Monday, needed to get ramped up , had to get a new step, a new stability ball and get the diet program down.


Ran a nice 4 miler this morning. I need to go back to POD runner!

have a great TGIF and an awesome weekend!

I have attached the program here 

Mike

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Trail Run

Went for my first trail run last night led by fellow Highland Strider, Dom Naples.
the group was decent size and included  Dom, Jim, another Mike, Julie, Pat and Ted. We ran at Crane Swamp in Southborough /Westborough.
Here is what i posted last night:

 Ran my first trail run at Cedar swamp with the running club , asthma is still killing me but I 


finished ! The view at the top of Cedar hill was beautiful!

4.1 miles in 50 minutes

Just a slight strain in one ankle!

Time for a bath and final tick check


Looking forward to next week!

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Why We Don't Walk Anymore | Mark's Daily Apple

Why We Don't Walk Anymore | Mark's Daily Apple

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Update

Well I got the cast off last week and it is nice to have the hand free again!
Two fingers are pretty stiff !
So we had a busy weekend helping a neighbor lay out a deck
I did not do too much hard labor but my knee took a tweak from jumping up and down from the ground and scaffoldhbor lay out a deck
No running until sat see how it feels How are you all doing?

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I have been trying to improve my speed, tough as we get older.
We are  told there are a few things to work on.

Stride
Flexibility
Endurance( running the longer runs at a slower pace)
Speed work

Here is an article from Runners World on shortening the stride!

Enjoy !

More Evidence Favoring Shorter Stride

April 14, 2012 11:10 am
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By Amby Burfoot

A new study from Japan's Waseda University adds to the growing evidence that a slightly shorter running stride is better than a longer one. The Japanese study found that, when runners increased their stride frequency by about 18 percent, while holding their pace at a steady 10:45 per mile, they registered lower loading rates and impact forces. Conclusion: A shorter stride "may be practical in reducing the risk of developing a tibial stress fracture by decreasing lower extremity loading variables."

In March, researchers from the University of Wisconsin published a paperreporting similar results. They suggested that the shorter stride could help runners who have problems with knee pain.

Lower impact forces could also make you a more efficient, faster runner, at least in distance racing. Norwegian researchers found last year that impact forces were inversely associated with running economy at 3,000-meter race pace. That is, the harder you hit the ground--due to a bouncy stride, or to overstriding--the lower your running economy. Running economy is believed to be one of the strongest factors behind distance-racing success.

Asics Gel-Kahana 5 High-Performance Running Shoes

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Strong Minded at Runner's World

Strong Minded at Runner's World

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