Gary's Mentor Group - Re-OPENED for Training (Page 41)

Dorm -  I think that its pretty common to experience some soreness after running, especially when you're first building up mileage.  I really recommend an icebath after running.  I hate them but they totally work - you dont even have to put much ice in the tub, really cold water also does it.  I sit in the tub in my puffy coat drinking hot chocolate (chocolate milk is my fav recovery drink).  When I did my marathon my body was used to longer distances but the first time I tried 16 miles I could barely walk the next day, so I knew that I had pushed it too hard and the next week I ran 16 again instead of increasing mileage and had almost no soreness.  Your body will adapt but it will take some time.   

Your goal is totally achievable but you have to work up to it slowly.  I wouldnt add any speedwork until you're able to run the sprint distance easily with no muscle soreness.  Speed work ALWAYS makes me sore and is usually how I get injured. Try to run 3 times a week and it will get easier, I promise!

You totally should do yoga or pilates with your wife.  I would LOVE to exercise with my husband but we have totally different sport interests and he wont run and I wont mountain bike.  

I find that the less I run, the more sore I get after each run.  I've been trying to run 4x per week and have had very little soreness once I built up to that.

Sub 10 minutes is an achievable goal.  If you really want to achieve it, you should run more.  Not longer or faster, just more minutes total, so add more short runs each week to start (even if they are just 10 minutes on days you normally wouldn't run).  Once you are up to 6 days a week of doing a least a little something, ping me.  If you never get there, don't feel bad, I haven't made it there either :-). So ping me when you get to 4-5x per week for four weeks (and log all your runs).  Once you get there, you'll be amazed at how much better you feel running and how much less sore you are.

 How long is the race?  

So far taking care of business here and hoping to continue.  Need a few more long runs  to get ready for next month.  Since I don't have a goal time  I am not pressing it too much. 

Okay, who is up for the 12 days of Xmas challenge this year?  I will try to keep is simple and easy to do.  For those that you don't remember its: 1st day 1 of some exercise, Day 2 - 2 of some exercise plus day 1, continued to Day 12.

Will make it flexible (and easy) as in I will try to give options each day.  The mentor group I belong to will be doing it so I will be doing double duty. 

Okay, so who is in????

On other news watch LSU and Wisconsin win and now just waiting to hear who LSU plays.  Still doing Jorges winter program and doing all 4 days a week but cutting day 4 in half. 

All ... thanks for the advice with the running and I will work in some time every workout day this week to begin increasing the time, even if it's only 10-15 minutes.  I was sore for 3 days after my run last week and want no parts of that anymore.  Liz ... I second the chocolate milk for recovery.  Mike ... thanks for the inspo on achieving sub 10mm

I hope to do better this year on the 12 days  of Christmas.

Swam (6:00 am/1000 yds) and biked (indoor/ 4:30 pm /35 min/9 miles) on both T & Th last week! Going to try running on the treadmill tonight. Looking forward to consistant exercise.

Okay, so who is in????

I'm also in for the 12 days of Christmas challenge. 

I'm also doing a challenge with my local tri team - run for at least .5 hours every day in December.  I've changed it to run at least a mile every day and so far I'm doing great - 6 days in a row. 

Hey all!

Got 9 mile run in yesterday and going for another trainer ride tonight.  Jorge's program is keeping me honest.

We will start the 12 days of christmas on Monday.  Get ready!!!

Gary, how will you count the 12 days of christmas, you only have 10 fingers, unless of course you are going to take your shoes off!

Now thats funny right there!

Billy, over and out!

Tried taking my shoes off last time to count but that failed.  Maybe this year I will take my socks off also!

Lets try this again as my last post didn't make it.  #$@#$!!!

12 days starts Monday but if you can start anytime.  A few rules:

1.  You can substitute exercises if you can't do the one specified

2.  Do the exercises any time of the day

3.  Report if you did them or not daily!!!!!

First day is 1 minute plank.  I will post an example right after this post.

Done - one minute plank.

On an unrelated note, Gary do you live in New Orleans?  My husband is there for work this week.  Other than the obvious tourist places, is there anything that you'd recommend him see or do or eat?  Are there any great local parks with running paths?  Stuff like that? 

Actually I am in Baton Rouge and don't know NO that well.  Bourbon street is always fun and so is the boardwalk.  From another BTer (Bear):

There is a park and path along the river at Woldenberg Park, nice for strolling but a little short for running.

My favorite place to run in New Orleans is from the French Quarter to Audubon Park along street car tracks on St. Charles Avenue, about six miles each way if you include the jogging path at Audubon. If you wanted a shorter route just ride the streetcar out on St. Charles until you lop of the distance you don't want to run.

New Orleans is a typical modern urban area. As such there are places you can go where you are safe, places where you are at risk, and places I wouldn't go with an armed band on a dare.

Plank done

Let's hear it folks!

For Day two - Your choice: 2 mile run, 2 mile ride, 20 min walk or 2 miles on spin bike.

Elizabeth,

Where specifically in New Orleans is he? If he's in the CBD there's tons to see and do. City Park has a great running path, but right now Celebration in the Oaks Christmas lighting is there so I don't know how that will affect the running path.

Many of the big Hotels along Canal Street have beautifiul Christmas lobbies to see. The Roosevelt and the Ritz are two of the best. Last year they had a life size gingerbread house and a ginger bread replica of the Superdome that was awesome.

There are tons of excellent places to eat depending on what he likes. Emeril's, Restaurant Bayona, Dickie Brennan's, GW Fins, and Commander's Palace are some of the fancier, well rated places. Quite pricey though- but awesome food.

Cafe Mesparos and Momma's are two popular places that are casual dining. And nothing beats a muffaletta from Central Grocery. 

Beignets and coffe at Cafe Dumonde are a huge SHOULD DO.

To be honest just wandering around the Quarter is always fun also. We are headed there this weekend for our 21st wedding anniversary and will just walk around and take in the local atmosphere. During the day, it is relatively safe. We've never had an issue and go down there often. We are always aware of our surroundings though just as a precaution but we've never felt threatened or unsafe or worried at all. At night we exercise a little more caution. We've still never had any issues but we do stick to the well lit, well traversed areas.

We love New Orleans though. My dh was born and raised there, and I was right on the skirts of it. We go back often.

Let me know if he has any other questions or if we can help while he's here. We don't live in New Orleans any longer but we are only about 45 min away if something comes up.

hth,

Shellly

Plank done. Tomorrow will be much more difficult as I work a 12 hour shift. I'm thinking the 20min. walk may have to be it. We'll see.

Shelly

Fit - walk is fine

Getting ready to head out the door for a run and my plank.

Day 3 is 3 leg lifts (3 per leg).  Max sure to do them slowly and don't drop all the way back to the ground for each lift.