<p>Chicken Marsala is delish. Wish I had more of an appetite.:)</p>
<p>Day 28 of the HOPS challenge is in the books. Did it the easy way: four sets of 7 reps (squat, pushup, swing) with a nice minute or two in between sets. I wasn’t looking for interval training intensity. Just get it done. I’m so close to the end, that I hate to bail now. I would really love to finish up with 31 reps, 1 set, but no way in heck I was doing long sets today.</p>
<p>Did the Hops challenge and workout B from Rachel except slamming medicine balls into walls. I can only do that outside and it was sleeting.</p>
<p>wow, nice job, mathmom.
Feel better soon, idad. I have several “infected” in the household and am avoiding them “like the plague”. I hate being sick!</p>
<p>Trainer Day</p>
<p>5 minute rowing machine with speed intervals for the last 2 minutes.
Pilates-type ab work
4 sets of squats @ 135
4 sets of deadlifts @ 145
3 sets of 2 minutes jump ropes followed by pushups followed by TRX body weight rows</p>
<p>Dad II - all the best for your 1/2 training. My one word of advice would be: slow. When I did my marathon training, the first thing my coach did was slow me down on my training runs. Most of the running you do will be to build a base – these runs that are your body used to putting miles on it do not need to be done fast. I actually got much faster by going much slower on most of my longer training runs.
Hope that makes sense.</p>
<p>Can’t really offer much 1/2 marathon advice. I really think the key to healthy running, especially with us “newer” runners (who don’t have the conditioned tendons, muscles, ligaments like MOWC) is to spend as much time as you can with a carefully planned strength/stretching routine. In addition to that spend one day on long slow D with the focus on time spent on your feet versus the pace.</p>
<p>Interval day. 3 x 266, 3 x 400. Mile warmup and warm down. Strength/stretch routine. Can’t go much faster indoors or I’m out of control on the short indoor track curves. Plus to much torque on knees. Praying for warmer weather and a snow- free track.</p>
<p>Slow, Got it. Thanks.</p>
<p>That actually makes a lot of senses. As on my longest run, I started out slow and maintain a slow pace than my typical runs. As long as I am not out of breath, my legs are good for a long distance. </p>
<p>Based on the training schedule found on the web, I would only need one long run per week - on weekends. That does not sound too bad.</p>
<p>Went to gym today for mostly stretching, did a couple rounds of stability ball mountain climbing. Lift some weights and have to rush home early for an important phone call. Did not plan to do any run. As 1/2 training plan says Mon and Fri are rest days.</p>
<p>Here are two articles on marathon training and fueling for marathon running by Mark Sisson:</p>
<p>[How</a> to Train for a Marathon | Mark’s Daily Apple](<a href=“https://www.marksdailyapple.com/how-to-train-for-a-marathon/]How”>How to Train for a Marathon | Mark's Daily Apple)
[How</a> to Fuel a Marathon | Mark’s Daily Apple](<a href=“How to Fuel a Marathon”>How to Fuel a Marathon)</p>
<p>He was a near Olympic caliber distance runner after college. Invited to the US Olympic team try-outs based on his marathon finishes, but by then, in his late 20s, had run himself into the ground with injuries and was finished.</p>
<p>In any case, these are two most coherent articles I’ve read on what you are trying to accomplish with marathon training.</p>
<p>He gives this advice with a strong caveat: he believes that distance endurance training is not in the interest of optimum health and fitness:</p>
<p>[A</a> Case Against Cardio (from a former mileage king) | Mark’s Daily Apple](<a href=“A Case Against Cardio (from a Former Mileage King) | Mark's Daily Apple”>A Case Against Cardio (from a Former Mileage King) | Mark's Daily Apple)</p>
<p>I believe you can max out at a 10 mile run for half marathon training. SLOW- particularly on the long run. Time on your feet is the key. Build in rest days. </p>
<p>Back to 58 degree Tennessee. It was snowing lightly and 30 degrees this morning in PA when I ran. It was quite nice. After I finished the snow turned to a nasty cold rain. My afternoon flight was delayed. I was SO glad to get home. I plan to clean up my eating.</p>
<p>Not too bad.</p>
<p>Cals 1787
Fat 106 g
Carbs 72 g
Fiber 18 g
Protein 95 g
Sugars 20 g</p>
<p>Another crazy low day, so much so that I hesitate to even post it, not deliberate at all. Not sure what is going on – hopefully a result of fat burning? </p>
<p>Cals:882
Fat :49 g
Carbs :23 g
Fiber :1 g
Protein :87 g
Sugars :19 g</p>
<p>And yet many older and elite athletes are running, competing and enjoying distance running today. </p>
<p>Frank Shorter (Olympic Marathon Gold Medalist) at 65 is still competing and running an hour per day. He still weighs the same 136 as he did in 1972.</p>
<p>Meb Keflezighi at 37 is still running strong, maintaining a more balanced training approach.</p>
<p>Can’t say I’ve ever heard of Mark Sisson, but my guess is that he wrecked his body like a lot of us with some of those crazy old school regimens. Wish we had today’s running science and training techniques back in the 70s.</p>
<p>
</p>
<p>He wasn’t a household Wide World of Sports name! He finished fifth in the 1980 US National Championship in the the marathon and turned to Ironman after leg injuries ended his marathoning days. He finished fourth in the 1982 Hawaii Ironman championships.</p>
<p>The best description I’ve read is that you don’t run long distances to get a runner’s body. You have to have runner’s body to be able run long distances without injury. There’s a big genetic component.</p>
<p>[Mark</a> Sisson - Wikipedia, the free encyclopedia](<a href=“http://en.wikipedia.org/wiki/Mark_Sisson]Mark”>Mark Sisson - Wikipedia)</p>
<p>Marathon to Ironman! Wow talk about jumping from the frying pan into the fire. Moving from a marathon to a marathon PLUS a 2.4 mile swim and a 112 mile bike ride.</p>
<p>The New York Times:</p>
<p>[Oops</a>. Nevermind…](<a href=“Eggs Regain Reputation - The New York Times”>Eggs Regain Reputation - The New York Times)</p>
<p>Terrible day for me yesterday. I work at a law firm and let me just say there are days I would rather be a cashier at Walmart. Yesterday was one of them. </p>
<p>Cals 1699
Fat 68 g
Carbs 190 g
Fiber 14 g
Protein 83 g
Sugars 45 g </p>
<p>Huge salad for dinner with dried fruit and blue cheese; two dinner rolls. That did it. Oh well, it’s a journey, not a race.</p>
<p>Totaled up my miles since getting the Garmin at Christmas…55 miles running,25 miles walking.</p>
<p>Great job PackMom! I’ve started keeping track of my run miles as well. I set a realistic goal for the year and intent to meet and hopefully surpass it!</p>
<p>Sabaray, I hope today is a better day and you don’t have any lingering owwiness from yesterday’s ice incident.</p>
<p>iDad, feel better.</p>
<p>PackMom, great!</p>
<p>NMinn, please share any favorites from the stuff you’re doing at home. It’s probably going to be a stretching and weights day for me, and variety is the spice of life.</p>
<p>Blank, you busted me up about the YouTubes. Yes, lol! Really glad you’re feeling good.</p>