Yesterday afternoon we had some pretty serious thunderstorms blow through. This is a common occurrence in our area during the summer and something that we all need to be aware of. Planning your workouts for the morning can help you avoid having to miss scheduled outdoor exercise because of summer storms. Or, looking for indoor alternatives (Jacobs Fitness Center has great equipment and an indoor pool) can help you get your afternoon workout in if a storm pops up.
It's important to try and stay indoors if there is a storm or even a storm warning. If you do get caught outside in a thunderstorm try to find a building for shelter. If there are no buildings nearby, stay away from tall objects like trees and towers and also try to avoid being near anything made of metal.
Exercising outside during the summer can be great, but just make sure you are safe if a storm pops up.
6/28/2010 | Daily Step Total = 18130
Tuesday, June 29, 2010
Monday, June 28, 2010
Have Fun X All Weekend = Lots of Steps
Sometimes wearing this pedometer seems like a chore - I'll admit that. It can feel like I'm a slave to steps. Normal activities like running, walking to the water cooler, and going grocery shopping become part of the "challenge". I know some of you experience this too. But, that's not the point of wearing a pedometer. We're supposed ENJOY adding more physical activity into our lives. The pedometer gives us a reading on how much physical activity we are taking part in, and can motivate us to add more if we feel that we're under achieving. We shouldn't feel like it's adding stress to our lives because it's supposed to be a motivational tool. This weekend I decided to break free of my pedometer and essentially forgot about it. I went out, had fun, and let the steps talley up if they happened to do so. I really recommend that you do the same!
On Friday I ran a long run in the morning before work - 17 miles on the W&OD Trail. About a third of the way through the run I met a new friend. A high schooler riding his bike decided to tag along and chat with my during my run. Having somebody to talk to really made the run go by faster.
6/25/2010 | Daily Step Total = 24223
My weekend of fun began on Saturday. I had driven to my Dad's house on Lake Monticello on Friday evening. So, I woke up at the lake and went for a run. Then we spent the day swimming, waterskiing, tubing, wakeboarding, and of course watching some soccer. The US team's loss was disappointing, but we didn't let it ruin our fun weekend in the sun.
6/26/2010 | Daily Step Total = 30399
Sunday was a very similar day to Saturday. There was a little longer run, a trip around the lake on the water skis, all followed by a little more floating than actual swimming. What a beautiful day it was to be relaxing at the lake.
6/27/2010 | Daily Step Total = 28525
On Friday I ran a long run in the morning before work - 17 miles on the W&OD Trail. About a third of the way through the run I met a new friend. A high schooler riding his bike decided to tag along and chat with my during my run. Having somebody to talk to really made the run go by faster.
6/25/2010 | Daily Step Total = 24223
My weekend of fun began on Saturday. I had driven to my Dad's house on Lake Monticello on Friday evening. So, I woke up at the lake and went for a run. Then we spent the day swimming, waterskiing, tubing, wakeboarding, and of course watching some soccer. The US team's loss was disappointing, but we didn't let it ruin our fun weekend in the sun.
6/26/2010 | Daily Step Total = 30399
Sunday was a very similar day to Saturday. There was a little longer run, a trip around the lake on the water skis, all followed by a little more floating than actual swimming. What a beautiful day it was to be relaxing at the lake.
6/27/2010 | Daily Step Total = 28525
Friday, June 25, 2010
Feel the Burn
I admit it, I'm not the most disciplined when it comes to wearing sunscreen. If I go to the beach or the lake, sure I'll put some on. But, I run outside nearly everyday and very rarely put on sunscreen for that. After looking over some statistics and getting a slight sunburn on my scalp over the past few days I realize that I need to change my habits. Sunscreen is such a great form of protection from skin damage and cancer. Yeah it smells a little funny and makes us a bit slimy, but I think I'd rather deal with that than skin cancer. Here are some statistics from the Skin Cancer Foundation that may help you choose to put on a little sunscreen before you exercise outside today.
-About 90 percent of non-melanoma skin cancers are associated with exposure to ultraviolet (UV) radiation from the sun.
-Up to 90 percent of the visible changes commonly attributed to aging are caused by the sun.
-Skin cancer is the most common form of cancer in the United States. More than 3.5 million cases in two million people are diagnosed annually.
-One blistering sunburn in childhood or adolescence more than doubles a person's chances of developing melanoma later in life.
-A person's risk for melanoma doubles if he or she has had five or more sunburns at any age.
Let's all take a step towards prevention and lather up!
6/24/2010 | Daily Step Total = 18192
-About 90 percent of non-melanoma skin cancers are associated with exposure to ultraviolet (UV) radiation from the sun.
-Up to 90 percent of the visible changes commonly attributed to aging are caused by the sun.
-Skin cancer is the most common form of cancer in the United States. More than 3.5 million cases in two million people are diagnosed annually.
-One blistering sunburn in childhood or adolescence more than doubles a person's chances of developing melanoma later in life.
-A person's risk for melanoma doubles if he or she has had five or more sunburns at any age.
Let's all take a step towards prevention and lather up!
6/24/2010 | Daily Step Total = 18192
Thursday, June 24, 2010
USA! USA!
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
6/23/2010 | Daily Step Total = 21371
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
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