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Xena: And the other shoe drops


Xena

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So last challenge I "threw down the gauntlet' for myself, taking on a big running challenge (training for a sub-4 hour marathon). This time I'm mostly continuing what I started. Was considering throwing the other gauntlet, but "shoes" seemed more appropriate :-)

 

  1. Plan the run. Run the plan.  This is my most important goal. 6 weeks into a training plan aimed toward a 4 hour marathon. The training steps up a bit over this next chunk. Each week, there are 4 possible points (2 speed/tempo workouts, a long run, and being within 2 miles of target total mileage). I get full credit for 14/16 points. Week 3 will be modified due to travel. Full points for one quality run and 2 additional runs of at least 3 miles.
  2. Spring into spring. 100 push-ups, 100 sun salutations. The pushups are all full pushups this time around. The sun salutations can be modified in any way. I’ll try to do some outside each week if the weather cooperates. It’s apparently a tradition to do 100 sun salutations on the first day of spring. That seems excessive for me, so I’m spreading them over the month and welcoming spring in my own way.
  3. 8 times to the gym. Still working very slowly toward chin-ups. Because I can’t do any actual chin-ups yet, I mostly do negatives and use the gravitron as a quantifiable benchmark. Last week I was able to increase a bit and did 3x6 on “11†(still only lifting about half my weight).
  4. Dreaded tasks. I’m still working on my list…mostly household chores and other random things I’ve been meaning to do. Full points for 15 tasks…must include at least 4 tasks left over from last month’s list.
  5. Stretch goal. For the past couple challenges I’ve been regularly stretching my very tight hamstring and trying to rehab it. The stretching seems useful after a run, but I’m not really sure it’s making any progress. To make this more interesting for myself, I’m going to try a stretching program** that Captain Badass pointed me toward. I’m planning to modify this by not doing it every day. Will aim for at least  15 days during the challenge. Also week 1 is a trial…if I don’t like it, I’ll change it.

** It's a splits challenge. I'm nowhere near doing splits, and they aren't particularly my goal. But all the stretches are useful stretches similar to what I would be doing anyway.

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Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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Running, working on chin-ups, household chores and the splits?!

I like it. I've never had the desire to do the splits but thinking of stretching my hips sounds reeeeallllly nice..

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How could I not follow a name like Xena?

 

 

  1. Stretch goal. For the past couple challenges I’ve been regularly stretching my very tight hamstring and trying to rehab it. The stretching seems useful after a run, but I’m not really sure it’s making any progress. To make this more interesting for myself, I’m going to try a stretching program** that Captain Badass pointed me toward. I’m planning to modify this by not doing it every day. Will aim for at least  15 days during the challenge. Also week 1 is a trial…if I don’t like it, I’ll change it.

I don't know about you, but the hamstring seems to be the most annoyingly hard part of the body to persuade to loosen up, and the fastest to tighten up when not constantly stretched.

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Here for the running, chin ups and push ups!

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Woot for full push ups.

I'm really proud of them. They were hard-won!

 

How could I not follow a name like Xena?

 

I don't know about you, but the hamstring seems to be the most annoyingly hard part of the body to persuade to loosen up, and the fastest to tighten up when not constantly stretched.

Yup, I don't know what's up with the hamstring. I've been nursing it along for about 13 years, so it's obviously "ok", but I'm interested in seeing if I can re-shape my flexibility a bit. I honestly don't know if I can or not. Interesting to try.

Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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I like the continued work on pull ups and pushups. The fact that you're making progress while chasing an epic running goal is all the more epic.

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Gotta follow the awesome Ranger Princess. Love your goals, and I already know that you have got this in the bag.

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Following for the hamstring flexibility. Mine refuse to budge, and have been consistently refusing since forever... I have a small scar on my shin that I can reach the top of, I once managed to go from the top of my scar to the bottom after months of work, but then I made the mistake of thinking about taking a night off stretching and everything tightened back up again...

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Here to cheer! Go kill those pushups!

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Thanks for the support everyone!

 

Following for the hamstring flexibility. Mine refuse to budge, and have been consistently refusing since forever... I have a small scar on my shin that I can reach the top of, I once managed to go from the top of my scar to the bottom after months of work, but then I made the mistake of thinking about taking a night off stretching and everything tightened back up again...

 

I don't understand it. Hamstrings are darned stubborn! I'm glad to have a kindred spirit of sorts

------------

 

Day 1 report

 

I was SORE from the race yesterday! Had some soreness in my hip that was worrying me, but it felt much better after stretching. Now mostly sore in the calves (normal, completely used-up muscles), which just tells me I ran a good hard effort.

 

Today was a good solid start. Scheduled rest from running, so I did all my other "random" exercise (3 sun salutations, "splits challenge" stretches, gym session that included 11 pushups).

 

Tomorrow I have a speed workout, which was an initially daunting thought. Now that I've looked at it carefully, I think it's more of a speed/recovery workout. 12x200 at mile pace. I think it's the kind of workout that gets your legs moving so you can work out the lactic acid (or whatever) and loosen up.

 

30757-Silver-tabby-kitten-stretching-whi

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Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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Day 1 report

 

I was SORE from the race yesterday! Had some soreness in my hip that was worrying me, but it felt much better after stretching. Now mostly sore in the calves (normal, completely used-up muscles), which just tells me I ran a good hard effort.

 

Today was a good solid start. Scheduled rest from running, so I did all my other "random" exercise (3 sun salutations, "splits challenge" stretches, gym session that included 11 pushups).

 

 

I like this.  Ran a race yesterday, rest day from running today so you just went to the gym and did your other w/o.  Your idea of a rest day is quite impressive.  

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We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

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I agree with peelout, you seem to rest the way that Nymeria rests, ie. by being differently active.

 

Out of curiosity, how do you know what you 'mile pace' is? I've always had a hard time with self-regulation when running, I always start out fast and then peter out, or I feel like I'm running like I'm being chased by a bear, but when I look at my time, I was really just plodding along. So how do you know how fast to go?

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I agree with peelout, you seem to rest the way that Nymeria rests, ie. by being differently active.

 

Out of curiosity, how do you know what you 'mile pace' is? I've always had a hard time with self-regulation when running, I always start out fast and then peter out, or I feel like I'm running like I'm being chased by a bear, but when I look at my time, I was really just plodding along. So how do you know how fast to go?

If you know your fastest current(ish) time at any distance, there are various equations that can predict your time at other distances. Here are a couple online calculators (Some ads may pop up on the runnersworld link...but you can click them closed):

 

http://www.runnersworld.com/pace-calculators/race-times-predictor

https://runsmartproject.com/calculator/

 

If you don't really know your fastest time over any distance, you have to do the experiment!

 

Depending on the distance you are training for (most adults tend to be training for things like 5k races or longer, so need to work on aerobic threshold), you will spend a lot of time running right on the edge of your aerobic threshold.

 

Hey my running friend! Great looking challenge. What race did you run yesterday?

 

Hi Terra! Good to see you again :-)

Half marathon yesterday. Part of training for a marathon in early May. I know I do lots of races, but I'm training hard for this marathon. Want to see how much I can improve if I really stick to a solid goal-oriented training plan.

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Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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  1. 8 times to the gym. Still working very slowly toward chin-ups. Because I can’t do any actual chin-ups yet, I mostly do negatives and use the gravitron as a quantifiable benchmark. Last week I was able to increase a bit and did 3x6 on “11” (still only lifting about half my weight).

But...but...there's only 7 days to a week!

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8 times to the gym. Still working very slowly toward chin-ups. Because I can’t do any actual chin-ups yet, I mostly do negatives and use the gravitron as a quantifiable benchmark. Last week I was able to increase a bit and did 3x6 on “11†(still only lifting about half my weight).

I'm really interested on seeing how this unravels :) following!

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Marathon is in early May.

 

Sadly, came down with "plague" today. Was sniffling for a couple days and didn't think much of it. Now coughing, achy, chills.

Did some stretching this morning, which was good.

Decided to skip morning run, which was smart.

Packed up my running clothes thinking maybe I could run on the treadmill after work. ...Nope. Felt worse and retreated home to pj's and the couch.

 

There isn't much room in my running schedule for moving things around or making up missed runs. I gotta just give myself a pass. I'll have to take this day by day :-(

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Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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