10 March 2013

Learning about pacing

Good morning! Don't forget it's daylight savings today. You should put your clock forward one hour. Hopefully we can absorb the "yuck" of that lost hour of sleep today and going in to work tomorrow won't be too bad.
Yesterday I ran the longest distance that I've ever gone. Well, "ran" is probably not the correct word - I only ran for about 57 minutes, and walked for an additional 40 minutes or so. But my total distance was over 8 miles!

This makes me feel better about taking on the crazy challenge of 10 miles on April 21st.

One thing I realized as I was doing intervals was that I really need to be careful to keep my walking intervals short or my muscles cool down and trying to run again is much more difficult.
This is the danger of layering podcasts like I did yesterday. I used the run from week 6 of Freeway to 10K from Podrunner and then added on the run from week 3 of the NHS' Couch to 5K program. By playing one immediately after the other, I ended up with nearly 10 minutes of cool down/warm up before I did a running interval on the 5k one. This was just too long. My muscles got tight and even doing just a 90 second run was unpleasant.

 This is really good to realize because as I'm doing intervals, I tend to tell myself "I can just stretch the walking interval just one more minute...." in an effort to make things a bit easier. Now I know it's actually easier if I don't extend! Anyway - here's a video from the week before. If you donate, you can see my most recent video.

1 comment:

Ray Blakney said...

Good Day Rose!

Sorry to bother you. My name is Ray Blakney and I am a RPCV from Mexico. I am working on a 3rd goal project with the PC regional offices and the main office in DC to try to create an online archive to keep the language training material made all over the world from getting lost. I have created a sub-section on the website my wife and I run - http://www.livelingua.com - with all the information I have been able to get to date (from over the web and sent to me directly by PC staff and PCV's). I currently have close to 100 languages with ebooks, audios and even some videos.

The next step for this project is that I am trying to get the world out about this resource so that it can not only be used by PCV's or those accepted into the Peace Corps, but also so that when people run across material that is not on the site they can send it to me and I can get it up for everybody to use. I was hoping that you could help getting the word out by putting a link on this on your site at:


so that people know it is there. There should be something there for almost everybody. It is all 100% free to use and share. Here is the specific page of the Peace Corps Archive:


Thanks for any help you can provide in making this 3rd goal project a success. And if anybody in your group has some old material they can scan or already have in digital form, and want to add to the archive, please don't hesitate to pass them my email. Thanks and have a great day.

Ray Blakney