Should watching the USA vs. Alegeria game on Wednesday count as extra steps for the day? My heart thinks so. Man, my heart was pounding during that game. CRAZY STUFF! Well, I didn't include any extra steps for the time I spent watching the game even though I think my heart rate was higher for that 90 minutes than it was during my 10 mile run beforehand. I had a pretty low key day besides that game, so I don't have much to say except for USA USA USA USA!
6/23/2010 | Daily Step Total = 21371
Thursday, June 24, 2010
Wednesday, June 23, 2010
Running in circles
Sometimes track workouts, like any workouts, seem to go on forever. Running in circles is only fun for so long before it become rather monotonous. But, you have to put in the work if you want to see results.
On Tuesday I met up with my training partner Andrew for a 'beat the heat' 7am workout on the AU track. We ran 16, 400 meter repeats each with a 200 meter jog in between. My head was spinning after we were done (combination of the heat and all of the circles were to blame). In all, the workout totals 6 miles on the track, plus 3 for warmup and 3 for cool down. The best word to describe my physical state after the workout - POOPED. Oh it felt so good though to have run 12 miles all before 8:30. And, what a great sense of accomplishment running a hard workout in the heat. Sometimes the challenge of working out in tough conditions makes that great post workout feeling even better. I hope that you all get to take part in similar experiences through the rest of the Pedometer Challenge.
6/22/2010 | Daily Step Total = 31494
On Tuesday I met up with my training partner Andrew for a 'beat the heat' 7am workout on the AU track. We ran 16, 400 meter repeats each with a 200 meter jog in between. My head was spinning after we were done (combination of the heat and all of the circles were to blame). In all, the workout totals 6 miles on the track, plus 3 for warmup and 3 for cool down. The best word to describe my physical state after the workout - POOPED. Oh it felt so good though to have run 12 miles all before 8:30. And, what a great sense of accomplishment running a hard workout in the heat. Sometimes the challenge of working out in tough conditions makes that great post workout feeling even better. I hope that you all get to take part in similar experiences through the rest of the Pedometer Challenge.
6/22/2010 | Daily Step Total = 31494
Tuesday, June 22, 2010
Beat the Heat
Hot hot hot. I heard on the radio that we are going to experience at least 10 straight days of 90+ degree weather. When it's that hot, and we have air quality ratings of orange, it can be pretty uncomfortable to exercise outside. My solution to this issue is to wake up a little earlier than usual. It's amazing how much cooler (ok this is all relative) the temperature is just an hour earlier in the morning. I ran when it was still in the 70s on Monday! But, I know this isn't an option for everyone - so another great way to beat the heat is to exercise inside. I heard a tale of one Pedometer Challenge participant who has taken to walking on the treadmill at Jacobs during the 2:30 World Cup games. That way she can get some exercise while in a controlled environment AND enjoy herself watching the fierce competition from South Africa. Being creative and flexible like this with your exercise can help you keep active when weather conditions, or other factors, interfere with your normal routine.
So, how do you beat the heat?
6/21/2010 | Daily Step Total = 17315
So, how do you beat the heat?
6/21/2010 | Daily Step Total = 17315
Monday, June 21, 2010
Unexpected Travels
I took an unplanned trip to upstate New York this weekend. Travels like this, and even those that are planned, can do a lot in the way of disrupting your routine. Sleep schedules, eating schedules, and exercise schedules are all thrown for a loop. How do I cope with this? I try as best I can to maintain some semblance of my regular routine. I worked hard to wake up early and get my run in in the morning, just like I do at home. Although I couldn't keep to the exact same pattern that I normally do, this at least helped me get my workout in each day. And, just like I'm sure I told you before, I love running in new places. I got to explore a neat lake, a beautiful state park, and even a brand new high school track. Now, I'm hoping I can get back to my normal routine - we'll see if this crazy heat puts a damper on those plans.
Wednesday
I was super sore from my workout the day before, so I took my run easy and did 8.5 miles. It was Joy's birthday today! Happy Birthday to my amazing wife!
6/16/2010 | Daily Step Total = 18827
Thursday
This was the day of travel. I managed to squeeze in a 10 mile run when we got to NY. The weather was much cooler and they have nice wide shoulders on their roads which made for a great way to shake out the travel stiffness in my legs.
6/17/2010 | Daily Step Total = 17059
Friday
I woke up and ran 9 hilly miles in the morning. I was on my feet standing for a lot of the day, but not walking around too much.
6/18/2010 | Daily Step Total = 16264
Saturday
A beautiful, sunny, and somewhat cool morning greeted me for my long run on Saturday. I ran 14 miles, starting easy and then finishing hard, followed by 2 miles on the track in 10:31 (woooo that was fun to run fast at the end!). I finished everything up with an easy mile. 17 great miles today!
6/19/2010 | Daily Step Total = 23729
Sunday
Finally back home I got to do a relaxing (and VERY HOT!) 10 mile run. I was wiped out from the travels this weekend so basically hung out not doing much for the rest of the day.
6/20/2010 | Daily Step Total = 15713
Wednesday
I was super sore from my workout the day before, so I took my run easy and did 8.5 miles. It was Joy's birthday today! Happy Birthday to my amazing wife!
6/16/2010 | Daily Step Total = 18827
Thursday
This was the day of travel. I managed to squeeze in a 10 mile run when we got to NY. The weather was much cooler and they have nice wide shoulders on their roads which made for a great way to shake out the travel stiffness in my legs.
6/17/2010 | Daily Step Total = 17059
Friday
I woke up and ran 9 hilly miles in the morning. I was on my feet standing for a lot of the day, but not walking around too much.
6/18/2010 | Daily Step Total = 16264
Saturday
A beautiful, sunny, and somewhat cool morning greeted me for my long run on Saturday. I ran 14 miles, starting easy and then finishing hard, followed by 2 miles on the track in 10:31 (woooo that was fun to run fast at the end!). I finished everything up with an easy mile. 17 great miles today!
6/19/2010 | Daily Step Total = 23729
Sunday
Finally back home I got to do a relaxing (and VERY HOT!) 10 mile run. I was wiped out from the travels this weekend so basically hung out not doing much for the rest of the day.
6/20/2010 | Daily Step Total = 15713
Wednesday, June 16, 2010
Dehydration Fixation
I always always always struggle with dehydration over the summer. As my brother in law puts it, I have a great cooling system - it just runs out of supplies really quickly. I drink water constantly throughout the day, but the humidity in this area seems to pull it all out of me. And studies have shown that being just 2% dehydrated can cause a decline in athletic performance (Thanks Runners World!). The only thing that I can do is make sure to take in fluids while I exercise. You should be doing the same! It's hot in DC in the summer and we all sweat out more fluids than we realize. Staying properly hydrated can not only help you have better athletic and exercise performances, but it can also help your body fight off sickness. I recommend carrying a water bottle with you everywhere you go. Those thing get heavy if they are full, so it gives you incentive to empty it out (in your mouth of course) quickly - then you get to refill it again!
Monday I went for a 10 mile run in the morning and then had a busy day at work which kept me planted in my computer chair for most of the day.
6/14/2010 | Daily Step Total = 18164
Tuesday was a return to workouts for me. In the morning I ran 5 miles with my friend Eric and then in the afternoon I did a track workout consisting of 13 400 meter repeats. It was a lot cooler than it has been recently on Tuesday, but I was still a sweaty mess. That water bottle that I carry everywhere came in handy - HA! putting my own advice into action!
6/15/2010 | Daily Step Total = 32020
Monday I went for a 10 mile run in the morning and then had a busy day at work which kept me planted in my computer chair for most of the day.
6/14/2010 | Daily Step Total = 18164
Tuesday was a return to workouts for me. In the morning I ran 5 miles with my friend Eric and then in the afternoon I did a track workout consisting of 13 400 meter repeats. It was a lot cooler than it has been recently on Tuesday, but I was still a sweaty mess. That water bottle that I carry everywhere came in handy - HA! putting my own advice into action!
6/15/2010 | Daily Step Total = 32020
Monday, June 14, 2010
Are you ready for some futbol?
I admit it - I'm one of those rare American soccer fans. No, not the type that gets excited every four years for the World Cup. I'm the type that goes to DC United games, reads soccer blogs every day, and gets REALLY REALLY REALLY excited for the World Cup. That being said, I got really distracted away from my blog this weekend, so I apologize.
How does this relate to the Pedometer Challenge...hmmm....well did you know that some soccer players run 6 to 7 miles during a single soccer game? It's amazing how much exercise or physical activity you can work in during a game or contest. Next time somebody asks for you to play pick-up basketball, hit a tennis ball around, or maybe even throw a frisbee think of all the steps you could be racking up.
Here's how my weekend went:
My heel has been slowly getting better, so I'm back to running some longer miles. On Thursday I had a low key morning, but then in the afternoon I ran 14 miles. Down to Roosevelt Island. The island is a really neat place to walk and run. I highly recommend that people try and get down there at some point.
6/10/2010 | Daily Step Total = 24064
Friday I met one of my Pacers Racing Team teammates, Andrew Dumm (who has a masters degree from AU and won the Marine Corps Marathon two years ago), for a 16 mile run through Rock Creek Park. Rock Creek Park - another great place to walk and run. There are just so many trails to explore making running through the park a lot of fun.
6/11/2010 | Daily Step Total = 27329
Saturday I was down at Lake Monticello near Charlottesville, VA with my Dad. I go visit him almost every weekend in the summer, so you'll be hearing a lot about "The Lake". I woke up and ran 10 miles, then took a brief swim. Unfortunately (for my pedometer) it rained most of the day starting around noon. Fortunately (for my soccer nutiness) the World Cup was on all day!
6/12/2010 | Daily Step Total = 17549
Sunday I took a little break from running so many miles and just did 7 at the Lake. I again went for a little swim after my run. Swimming is so relaxing after pounding the pavement. I hung out outside for a while with my Dad and then we watched some more soccer. It was a nice, relaxing day.
6/13/2010 | Daily Step Total = 13934
How does this relate to the Pedometer Challenge...hmmm....well did you know that some soccer players run 6 to 7 miles during a single soccer game? It's amazing how much exercise or physical activity you can work in during a game or contest. Next time somebody asks for you to play pick-up basketball, hit a tennis ball around, or maybe even throw a frisbee think of all the steps you could be racking up.
Here's how my weekend went:
My heel has been slowly getting better, so I'm back to running some longer miles. On Thursday I had a low key morning, but then in the afternoon I ran 14 miles. Down to Roosevelt Island. The island is a really neat place to walk and run. I highly recommend that people try and get down there at some point.
6/10/2010 | Daily Step Total = 24064
Friday I met one of my Pacers Racing Team teammates, Andrew Dumm (who has a masters degree from AU and won the Marine Corps Marathon two years ago), for a 16 mile run through Rock Creek Park. Rock Creek Park - another great place to walk and run. There are just so many trails to explore making running through the park a lot of fun.
6/11/2010 | Daily Step Total = 27329
Saturday I was down at Lake Monticello near Charlottesville, VA with my Dad. I go visit him almost every weekend in the summer, so you'll be hearing a lot about "The Lake". I woke up and ran 10 miles, then took a brief swim. Unfortunately (for my pedometer) it rained most of the day starting around noon. Fortunately (for my soccer nutiness) the World Cup was on all day!
6/12/2010 | Daily Step Total = 17549
Sunday I took a little break from running so many miles and just did 7 at the Lake. I again went for a little swim after my run. Swimming is so relaxing after pounding the pavement. I hung out outside for a while with my Dad and then we watched some more soccer. It was a nice, relaxing day.
6/13/2010 | Daily Step Total = 13934
Thursday, June 10, 2010
Hurts so good
Wednesday morning I took a 6 mile run (have to cut down a little to make sure my heel gets all of the way better) and then headed to the chiropractor's office for some treatment. I got my hip alignment adjusted and then some ART (Active Release Therapy) on my muscles and heel. ART might be the most painful treatment that I go through to keep my body functioning properly. Like many alternative therapies, ART involves digging deep into muscles to loosen up knots and scar tissue. Some days I get bruises from the treatment. The next day though, I feel so great.
Treatments like these mimic the "no pain, no gain" cycle of health. We must sacrifice something to achieve and maintain health. Some days we have to choose not to eat at McDonald's and experience the pain of resisting that temptation. Some days we have to walk or run another mile and experience the pain of exhaustion. In these cases though, the resulting healthier, higher quality life means that we have truly gained a great reward.
6/9/2010 | Daily Step Total = 13807
Treatments like these mimic the "no pain, no gain" cycle of health. We must sacrifice something to achieve and maintain health. Some days we have to choose not to eat at McDonald's and experience the pain of resisting that temptation. Some days we have to walk or run another mile and experience the pain of exhaustion. In these cases though, the resulting healthier, higher quality life means that we have truly gained a great reward.
6/9/2010 | Daily Step Total = 13807
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