DIRECTLY BELOW IS THE AUDIO PODCASTS TO EPISODE 22 OF RUNNING, WRITING AND TRAVELING FOR LIFE, PLUS EPISODE 5 OF MR. WUGIDGEM AND THE FACES OF FREEDOM:
Welcome to a “Double-Header” today. First up is Episode 22 of my regular blog, Running, Writing and Traveling for Life. Then stay tuned of Episode 5 of Mr. Wugidgem and the Faces of Freedom.
Over the past 4 weeks, I have done 1 day of interval training, followed or preceded by a long run, with no rest day between. I felt fine during each of the workouts, but I was exhausted on the third and fourth days. I only felt ready for my tempo run after resting on the third and fourth days. This week I will rest one day between the intervals day and long run day, and then see if I can handle the tempo run after only one or two days of either walking or resting. In fact, since I started writing this, it’s now later in the week, and I have done my intervals, rested one day, and then done my long run yesterday. I feel much better this week than last.
There are some of us among the Masters Runners who can run every day and be able to handle the work load. My guess is that they have been running daily for decades, and they’ve learned to stop running at this first hint of injury. I have been running for decades, but have had several layoffs, due to injury or burnout, during those years. For me, from time to time I feel tired and need to overcome inertia to actually get out there and run. The majority of the time when I do don my running gear and do start putting one foot in front of the other, by the time I am warmed up, I feel good, and I do my workout. There are times, however, when I don’t feel good, so I end the workout and surrender to recovery. It is hard to truly discern when your body actually needs a rest day and when your lazy mind is playing tricks on you.
As I have mentioned recently, I am using the winter to focus on slow, longer runs to build up my strength. It seems to be working, based on slightly improving interval training, with more reps, faster times, and lower rest times between the reps. I have also adopted Jeff Galloway’s (www.jeffgalloway.com) exhortation to weave walking breaks into the normal running periods, particularly in the beginning and middle parts of the long run. This way I feel I am able to actually run further and, of course, with less effort. There is one route I run that has a steep uphill, six-tenths of a mile long, about 1.5 miles from the finish, and I do insert walking breaks here as well. These walking breaks have also enhanced my enjoyment of the long runs, if only being able to absorb my surroundings more fully.
Once again I want to encourage you to sit down in a quiet space daily to do affirmations, if you have not started to do it already. I have seen some of the 22 affirmations become part of my automatic behavior already. This is a slow process and is most effective if you repeat the affirmations at morning and at night. If you would like to see my earlier comments on this powerful process, please click on:
Please leave your questions or comments by clicking on the “Leave a comment” link at the bottom of the page. Thanks!
Please be with me again next time when I will report on the results of the day of rest between intervals and long run, but for now, stay tuned for Episode 5 of Mr. Wugidgem and the Faces of Freedom. Enjoy!