Workout Week in Review: 12/9/13 - 12/15/13

Pre-NYC Half Marathon Training Conditioning
Mon, 12/9/13: Stretch & strengthen
Tues, 12/10/13: 3.5 m "run"
Wed, 12/11/13; 30 min cross training
Thurs, 12/12/13: 3.5 m "run" + strength training
Fri, 12/13/13: Rest
Sat, 12/14/13: 5K (Jingle Bell Run)
Sun, 12/15/13: 30 min cross training

Advice for a Fellow Arthritis Sufferer

I've registered to participate on the American Cancer Society's DetermiNation NYC Half Marathon team in March 2014. So I decided to search the internet to find a beginner runner's training program that wasn't only focused on running, but also incorporated cross training and other forms of exercise. I found one that looks like what I am looking for: Hal Higdon's Novice Half Marathon Training Program.  The program included 2-3 days of cross or strength training.  

As a beginner runner, I neglected to include this in my training, and I do believe the lack of cross and strength training contributed to my knee troubles.  I was always subject to becoming a victim to arthritis (having several family members with it, myself having a major knee injury years ago, and being overweight).  All I wanted to do was run.  Occasionally I did some strength training, but it was a regular part of my workout routine.  As my knees have hampered my running, I have come to appreciate the benefits of cross and strength training. 

You may want to run, but more importantly, you should strive to keep moving! 

Prepping for Savannah - running goals

Week 1 (7/8/12) - 18 mi
Week 2 (7/15/12) - 17 mi
Week 3 (7/22/12) - 23 mi
Week 4 (7/29//12) - 15 mi
Week 5 (8/5/12) - 25 mi
Week 6 (8/12/12) - 22 mi
Week 7 (8/19/12) - 27 mi
Week 8 (8/26/12) - 18 mi
Week 9 (9/2/12) - 28 mi
Week 10 (9/9/12) - 24 mi
Week 11 (9/16/12) - 31 mi
Week 12 (9/23/12) - 23 mi
Week 13 (9/30/12) - 31 mi
Week 14 (10/7/12) - 23 mi
Week 15 (10/14/12) - 32 mi
Week 16 (10/21/12) - 20 mi
Week 17 (10/28/12)/RACE WEEK - 11 mi + HM!!!

RNR New Orleans Marathon Training - week #13

* Monday (1/16/12) - No run scheduled (cross training?)
* Tuesday (1/17/12) - 44:00 - Run 24 minutes at threshold intensity; warm up and cool down long enough to reach total run time.* Wednesday (1/18/12) - No run scheduled (cross training?)
* Thursday (1/19/12) - 1:01:00 - Steady run at moderate intensity (55:00), followed by 6 sets of 20 second "relaxed sprints" (strides) with 40 second active recoveries (6:00).
* Friday (1/20/12) - No run scheduled (rest)
* Saturday (1/21/12) - Long, steady run, moderate intensity 2:40:00
* Sunday (1/8/12) - Short run (recovery intensity) - 40:00
Total planned - 5:05:00

Help Me Raise $$$ for the American Cancer Society

On March 4, 2012, I will be running 26.2 miles in the Rock N Roll New Orleans Marathon as part of the American Cancer Society's DetermiNation program.  You can join me in helping to change the course of cancer by making a $20 donation to the American Cancer Society - and because I greatly appreciate your support, you will receive a $50 gift card to your choice of 18,000+ restaurants.
Donate now by clicking on this link:
My $50 Gift Card for Your Donation to the American Cancer Society

Magazine Fundraiser to American Cancer Society

Donate to the American Cancer Society by ordering your favorite magazine -  My Magazine Fundraiser for the American Cancer Society

CALLING ALL GREEKS, BIKERS, MASONS & MILITARY - $5 off admission @ Magic City Pre-Christmas Jam - Dec. 15th!

SPECIAL REPORT FROM THE MAGIC CITY PRE-CHRISTMAS JAM - DEC. 15th @ THE M LOUNGE ON FIRST!

ALL GREEKS, BIKERS & MASONS! Show your colors @ the door & get $5 off admission! AND WE'RE SALUTING THE MILITARY! Current military & veterans - show your ID @ the door & get $5 off admission!

Click here for more info on the Magic City Pre-Christmas Jam - Dec.15th!

The 1st Annual Magic City Pre-Christmas Jam, Birmingham, AL, Dec. 15th, 2011!

This will be the HOTTEST party this holiday season - don't miss out!

A portion of the proceeds to benefit the American Cancer Society.

Click here for your tix to the Magic City Pre-Christmas Jam!

MAGIC CITY PRE-CHRISTMAS JAM VIP CYBER MONDAY SPECIAL

In Birmingham this December?  Come out Dec. 15th for the HOTTEST party with a purpose - 1st Annual Magic City Pre-Christmas Jam! 

And this Cyber Monday  (11/28/11), save $15 on Magic City Pre-Christmas Jam VIP Passes!  Use the discount code VIPCYBERMON when ordering your passes.  A very limited number of VIP passes available on Eventbrite.com.  GET YOURS NOW - THESE WILL GO FAST!

CLICK HERE FOR YOUR MAGIC CITY PRE-CHRISTMAS JAM VIP Cyber Monday Special!

(If the link above doesn't work, then copy and paste into this into the URL - http://magiccityprechristmasjam121511.eventbrite.com/?discount=VIPCYBERMON)

A portion of the proceeds from the Magic City Pre-Christmas Jam on 12/15/11 will benefit the American Cancer Society.

Marathon Training - catching up!

Organizing my first large-scale fundraiser and open event (Magic City Pre-Christmas Jam - 12/15/2011) has been very time-consuming.  I've missed a couple of weeks of training for my marathon (Rock N Roll New Orleans - DetermiNation, benefiting the American Cancer Society).  I'm trying to get back on track, but not having a physical group to train with and training virtually hasn't help much to keep me focused on the training.  Fortunately, I do get reminders about the training schedule, which has helped.

HOPE YOUR TURKEY DAY WAS A GOOD ONE!

While you were stuffing your belly, hope you stuffed your feet in your sneakers for a mile or two.

I did - ran the Montclair Run 10K yesterday - finished in 1:31:00 - not my best performance, but I crossed the finish line!

Stylin and profilin for ACS!

Week #3 RNR NOLA 2012 Marathon Training

Monday (11/7/11) - No run scheduled (cross training?)
Tuesday (11/8/11) - Steady run, moderate intensity - 45:00 with 8 sets of 30 second sprints somewhere in the run.
Wednesday (11/9/11) - No run scheduled (cross training?)
Thursday (11/10/11) - Short run, recovery intensity (40:00) followed by 2 sets of 20 second "relaxed sprints" (strides) with 40 second active recoveries. (2:00)
Friday (11/11/11) - No run scheduled (rest)
Saturday (11/12/11) - Steady run, moderate intensity - 1:20:00 (5K+ - maybe?)
Sunday (11/13/11) - Short run (recovery intensity) - 25:00
Total planned - 3:12:00

Week #2 RNR NOLA Training: Recap

Doubled the number of training sessions this week (2 training runs/walks this week), but my distance was less than last week (almost 6 mi - last week 9 mi.)
Tues, 11/1/11 (evening) - 3.09 mi, 45:02 (14:34/mi), 584 cal - with BGR! Bham group around Southside
Sun, 11/7/11 (afternoon) - 2.2 mi, 39:46 (18:04/mi), 462 cal - with BGR! Bham pal Tamika at nearby neighborhood park. I really enjoyed the park - most of the trail was gravel, which wasn't as bad on my knees as asphalt.

So on to week#3.

How Christmas Shopping Can Change the Course of Cancer!

My ACS DetermiNation Page - Christmas Shopping Fundraiser for Cancer!