No one has ever done a study of this, at least none that I can find so this is pure Panda theory and common sense, so take it as it is my opinion with no science to back it up.
When a person is training for a marathon their training plans should be very different if they are walking, running or doing a combination. All three need to do long distance training days, the big difference is the amount of time it takes to recover from the training. If a runner does a 15 plus mile day they shouldn't do another hard day for at least 3 days and not another distance day for a week. I'm speaking of newer runners not seasoned runners who regularly do 30 miles a week or more.
Elite, even local elite runners can do more miles because they are conditioned to it. Do they still get injuries, yep. I'm speaking to athletes who do a moderate amout of exercise as a part of living a healthy lifestyle. Part of that life style is being able to exercise at a moderate level free of over use injuries. Doing a few marathons and half marathons a year is certainly possible. But if you skimp on recovery time you will have problems.
When a walker trains for a long distance race they also need long milage days. The difference is that if you do a 15 plus miles day you don't need as long to recover as a runner. You can do a long day twice a week with out problems. However, the build up is every bit as important for you as the runner. Don't add more than 10% to your miles each week and every third week do a 20% less week to help you build safely.
Another area where both runners and walkers need to be cautious in in increasing intensity. If you are building base distance don't try to increase speed at the same time. Example: If you are doing 12 miles for the first time don't try to do it as fast as possible. Do your miles at the same or even an easier pace than you normally do. After you have gone 12 miles a few times and you are comfortable with it then go ahead and pick up the pace if you want to. But do not increase miles and speed in the same week.
I have discovered over the years that just before an injury I was feeling very strong and bullet proof. I would have a super run and of course the next day I wanted to repeat it. The feeling is addictive and you want it to last. Like a recovering addict we need to remember, "Just one more time will hurt". So if you do have a super run or walk take is easy for a day or to after, it's hard to do but showing restraint is good. If you have a PR (Personal Record) don't try to repeat it the next day. Every PR should be rewarded by a rest or easy or cross training day.
The hardest training to plan is run/walking. You still have a lot of pounding and stress on your body from the running so I'd use the same plan as runners for your marathon training. The walking breaks help you do the distance easier but you shouldn't look at it as less stressful and that you don't need as much recovery.
My personal plan: One long distance day a week, increasing by 10% each week. One moderate day around 6 to 10 miles each week. Several walks of 3 to 5 miles at varied intensity.
Example: (Remember I'm purely a walker)
Monday: Long day, increased by 10% per week to 20 miles.
Tuesday: Moderate day, 6 to 10 miles. (a runner should make this a rest or easy day).
Wednesday: Easy day, 3 to 4 miles comfortable pace.
Thursday: Hard day, 3 to 5 miles of speed work
Friday: Moderate day, 3 to 5 miles of fartlac or cross training.
Saturday: Rest or easy crosstraining
Sunday: Rest day.
This schedule is assuming nothing hurts. If you have pain anywhere you should adjust your schedule accordingly. If you have pain that is not just soreness that goes away after you warm up rest is better than tying to push through the pain.
Every workout should include warming up, cooling down and stretching. Any body part that is prone to soreness needs to get ice treatment as soon after your workout as possible.
I'm going to do a lot of dialog on training for distance this month since a lot of us are training for a january marathon at DisneyWorld.
Thanks for reading.
Long Distance Panda
Saturday, November 1, 2008
Friday, October 31, 2008
How to catch a Cold
In a earlier post I talked about how a good healthy diet, exercise and a positive attitude along with being cautious would help keep you safe from illness. Well I tested that theory while I was on vacation. I did all the wrong things. I ate stuff I normally don't, I even had french fries with a double burger. I didn't sleep enouth and still tried to keep going at an insane pace all day. I had way to much beer, often. I seldom drink more than a beer after work once in a while. Last of all I spent a few days stressed out.
Well it worked, I caught a cold. This wasn't really a test but it turned out that way. Now I'm in getting over it mode. I haven't exercised since I realized I had the cold since I think that would just prolong it. My eating is back to healthy again and I'm getting more sleep.
In medicine if a person has a serious illness, a doctor will sometimes put the patient into a coma on purpose so the body can concentrate all it's energy into fighting the illness instead of the usual day to day duties.
This is the theory behind not exercising with a cold or other illness. If your body is having to repair the exercise damage and fight the cold it can't do either one as well. I think I can with stand a few days of rest better than I can stand a cold that lingers on for weeks. As it is the cold is 3 days old and I'm already feeling better.
As in all things I'll say I'll be smarter next time. I really intend to. But on the other hand a vacation is a break from the routine. Maybe I made to much of a break from the healthy lifestyle. I eat healthy for months and months and then for the 10 days of vacation I order the burger, the meatloaf and the ice cream. Erica was true to her veggie diet and even though she drank plenty of beer she remained healthy. She also got more sleep than I did.
So is there a connection between diet, exercise and getting plenty of sleep to keep from catching a cold? In my case it would appear so.
Thanks for reading.
Recovering Panda
Well it worked, I caught a cold. This wasn't really a test but it turned out that way. Now I'm in getting over it mode. I haven't exercised since I realized I had the cold since I think that would just prolong it. My eating is back to healthy again and I'm getting more sleep.
In medicine if a person has a serious illness, a doctor will sometimes put the patient into a coma on purpose so the body can concentrate all it's energy into fighting the illness instead of the usual day to day duties.
This is the theory behind not exercising with a cold or other illness. If your body is having to repair the exercise damage and fight the cold it can't do either one as well. I think I can with stand a few days of rest better than I can stand a cold that lingers on for weeks. As it is the cold is 3 days old and I'm already feeling better.
As in all things I'll say I'll be smarter next time. I really intend to. But on the other hand a vacation is a break from the routine. Maybe I made to much of a break from the healthy lifestyle. I eat healthy for months and months and then for the 10 days of vacation I order the burger, the meatloaf and the ice cream. Erica was true to her veggie diet and even though she drank plenty of beer she remained healthy. She also got more sleep than I did.
So is there a connection between diet, exercise and getting plenty of sleep to keep from catching a cold? In my case it would appear so.
Thanks for reading.
Recovering Panda
Thursday, October 30, 2008
Vacation Stress
We need vacations, most of the industrial world makes their workers take time off. That time away from the daily routine is vital to keeping us from running screaming into the night.
Having just returned from a 10 day vacation to DisneyWorld, I wanted to share some thoughts. When I arrived there I was tighter than a spring that was tightened to the breaking point. I didn't realize it until my lady pointed it out to me. Once I was aware of that, I was able to start relaxing. But I spent a third of my vacation in a over stressed state.
Next time I take off for a break I'm going to try to monitor my stress level and keep from wasting my hard earned time off in a state of "I'm trying to pick a fight".
This has been a hard year for a lot of us and that leads to a higher than normal stress level. When I finally relaxed it was amazing how much more fun everything was. I took to much baggage along with me, I took mental garbage that should have been left at home. I took it all with me and it nearly ruined what should have been a super good time.
The other part of the vacation stress is how fast the time passes. Ten days went by like a weekend. Especially since it took three days to be on vacation before I realized I was still carrying the weight of the world on my shoulders.
My plan for the next vacation, which is in January, is to be aware that I'm stressed and keep it in check. A person can choose to be controlled by the stress or they can choose to put it aside and get on with their lives. I'm going to choose to put it aside next time. I will reread what I just wrote the day before I leave and the day I arrive.
Am I weird, or do any of the rest of you experience the same thing? Or do you see it in your beloved other.
Relaxed Panda
Having just returned from a 10 day vacation to DisneyWorld, I wanted to share some thoughts. When I arrived there I was tighter than a spring that was tightened to the breaking point. I didn't realize it until my lady pointed it out to me. Once I was aware of that, I was able to start relaxing. But I spent a third of my vacation in a over stressed state.
Next time I take off for a break I'm going to try to monitor my stress level and keep from wasting my hard earned time off in a state of "I'm trying to pick a fight".
This has been a hard year for a lot of us and that leads to a higher than normal stress level. When I finally relaxed it was amazing how much more fun everything was. I took to much baggage along with me, I took mental garbage that should have been left at home. I took it all with me and it nearly ruined what should have been a super good time.
The other part of the vacation stress is how fast the time passes. Ten days went by like a weekend. Especially since it took three days to be on vacation before I realized I was still carrying the weight of the world on my shoulders.
My plan for the next vacation, which is in January, is to be aware that I'm stressed and keep it in check. A person can choose to be controlled by the stress or they can choose to put it aside and get on with their lives. I'm going to choose to put it aside next time. I will reread what I just wrote the day before I leave and the day I arrive.
Am I weird, or do any of the rest of you experience the same thing? Or do you see it in your beloved other.
Relaxed Panda
Thursday, October 16, 2008
Next entry will be Nov 1st
My Princess and I are leaving for Disney world on monday so this week end will be helter skelter, packing and buying for the trip. Like everyone else we over pack and over buy. We will be coming back on Halloween so I'll be posting again on the first.
Vacation Panda
Vacation Panda
Wednesday, October 15, 2008
Bug Season
We are approaching the Flu season and lots of people are getting their shots. I don't get one myself but a lot of people who are exposed to lots of other people should. I work in an optical retail store so I'm in contact with a lot of people but I use a hand sanitizer after each patient.
I'm not a bugaholic but flu season got me thinking about how easy it is for us to pass and pick-up germs. Most Doctors will tell you that your best defence against the bugs is to wash your hands regularly. Problem is that we tend to touch a lot of things that could be germ carriers between hand washing. Like the little games, with golf tees, that you find at restraunts like Cracker Barrel. You sit there and play with those AFTER you have washed your hands then pick up your bread with your hands.
Another good defence against the seasons bugs is to eat properly. Make sure you are getting your vitamins and enough veggies and water. Eating healthy really can make a difference. Your body is amazing, but the bugs can attack any weaknesses. I wonder if anyone has ever done a study of how the Low Carb people are affected by seasonal viruses. I don't know but I'd guess that there defences are lowered by their diet.
I remember when the Low Carb craze started, there was a very heavy gentleman who worked where I was working at the time. He came in one morning with a big bag of meat and a George Forman Grill. He said "I know the secret to losing weight now". So for lunch that day he had 3 polish sausage, a huge burger patty and a wedge of lettuce. Then proceeded to preach the gospel of low carp to anyone who would listen. Before the week was out everyone, except me was grilling large quantities of meat for lunch. None of them lost any weight. But I have talked to several people who swear by the low carb diet.
Being in good physical condition can be your first line of defence, but a big caution here. After a race or extra long tough training walk/run your immune system is not as efficient. I have discussed this with some good Sports Doctors and their take is that your body is busy repairing the damage you did during the tough race and training. Make sure you take it easy for a couple of days after hard stuff and be extra diligent about the hand washing. Don't test the 5 second rule on the dropped cookie during this time.
Next time you do get a cold, look back at the week leading up to it and see if you can see where you were compromised and what lead to you getting sick. I haven't had a cold for a couple of years and I'm sure that the hygiene habits with the washing and the sanitizer along with eating properly and getting enough rest are the reason. Even though I interact with lots of people every day.
Live healthy and stay well this winter.
Well Panda
I'm not a bugaholic but flu season got me thinking about how easy it is for us to pass and pick-up germs. Most Doctors will tell you that your best defence against the bugs is to wash your hands regularly. Problem is that we tend to touch a lot of things that could be germ carriers between hand washing. Like the little games, with golf tees, that you find at restraunts like Cracker Barrel. You sit there and play with those AFTER you have washed your hands then pick up your bread with your hands.
Another good defence against the seasons bugs is to eat properly. Make sure you are getting your vitamins and enough veggies and water. Eating healthy really can make a difference. Your body is amazing, but the bugs can attack any weaknesses. I wonder if anyone has ever done a study of how the Low Carb people are affected by seasonal viruses. I don't know but I'd guess that there defences are lowered by their diet.
I remember when the Low Carb craze started, there was a very heavy gentleman who worked where I was working at the time. He came in one morning with a big bag of meat and a George Forman Grill. He said "I know the secret to losing weight now". So for lunch that day he had 3 polish sausage, a huge burger patty and a wedge of lettuce. Then proceeded to preach the gospel of low carp to anyone who would listen. Before the week was out everyone, except me was grilling large quantities of meat for lunch. None of them lost any weight. But I have talked to several people who swear by the low carb diet.
Being in good physical condition can be your first line of defence, but a big caution here. After a race or extra long tough training walk/run your immune system is not as efficient. I have discussed this with some good Sports Doctors and their take is that your body is busy repairing the damage you did during the tough race and training. Make sure you take it easy for a couple of days after hard stuff and be extra diligent about the hand washing. Don't test the 5 second rule on the dropped cookie during this time.
Next time you do get a cold, look back at the week leading up to it and see if you can see where you were compromised and what lead to you getting sick. I haven't had a cold for a couple of years and I'm sure that the hygiene habits with the washing and the sanitizer along with eating properly and getting enough rest are the reason. Even though I interact with lots of people every day.
Live healthy and stay well this winter.
Well Panda
Tuesday, October 14, 2008
Adventure Living
Part of living a healthy lifestyle is planning adventures. Most of the people in our country are not fit enough to have real adventures. Their vacations and hobbies are going somewhere and being entertained. They spend their whole lives going from one place to sit to another. They get off the couch to the car to the chair at work. So when vacation time comes it is going somewhere different and pretty to sit.
When you are strong and fit and limber you have infinitely more options. Vacations should be some of our best memories, a real escape from the day to day norm. My princess and I go on vacations that involve walking races and wilderness adventures. We go to the mountains to walk the trails and perpare for our next marathon. We meet wonderful like minded people at Walt Disney World for some awesome endurance events and fellowship.
We lead good interesting lives and can't complain at all. But a few times a year we have to shake up the norm and let our hair down and test our limits. Once you become fit you need to get a little excitement. Laying on the beach for a week will have you running screaming into the night.
Part of your goals for the future should include fun stuff to do with your new body that you worked so hard to obtain. If you haven't tried a long event like a half or full marathon, they are something you should consider trying. Just about anywhere you go you can find ways to challenge your self. The ocean offers sailing and snorkelling. We love beach walking, and finding places off the beaten path. The mountains have rafting, hiking and even riding those horrid horses. Horses and I don't bond well. Make your vacations an adventure that will let you escape and leave you recharged and ready not just bored and rested.
Having an active hobby is another way to compliment your healthy life style. We walk but there are lots of active hobbies that can become part of your exercise. Golfing without a cart, or even the new DiskGolfing are great active sports. Of course running and biking are super ways to stay in shape. Joining a city sports team like a softball team or bowling leave can be great fun and a way to meet interesting people. Dancing classes for ballroom dancing are getting popular, it's like dancing with the stars dancing.
Look around for ways to test your new body, sports and adventure are not just for children anymore.
Thanks for reading
Adventure Panda
When you are strong and fit and limber you have infinitely more options. Vacations should be some of our best memories, a real escape from the day to day norm. My princess and I go on vacations that involve walking races and wilderness adventures. We go to the mountains to walk the trails and perpare for our next marathon. We meet wonderful like minded people at Walt Disney World for some awesome endurance events and fellowship.
We lead good interesting lives and can't complain at all. But a few times a year we have to shake up the norm and let our hair down and test our limits. Once you become fit you need to get a little excitement. Laying on the beach for a week will have you running screaming into the night.
Part of your goals for the future should include fun stuff to do with your new body that you worked so hard to obtain. If you haven't tried a long event like a half or full marathon, they are something you should consider trying. Just about anywhere you go you can find ways to challenge your self. The ocean offers sailing and snorkelling. We love beach walking, and finding places off the beaten path. The mountains have rafting, hiking and even riding those horrid horses. Horses and I don't bond well. Make your vacations an adventure that will let you escape and leave you recharged and ready not just bored and rested.
Having an active hobby is another way to compliment your healthy life style. We walk but there are lots of active hobbies that can become part of your exercise. Golfing without a cart, or even the new DiskGolfing are great active sports. Of course running and biking are super ways to stay in shape. Joining a city sports team like a softball team or bowling leave can be great fun and a way to meet interesting people. Dancing classes for ballroom dancing are getting popular, it's like dancing with the stars dancing.
Look around for ways to test your new body, sports and adventure are not just for children anymore.
Thanks for reading
Adventure Panda
Monday, October 13, 2008
Personal Best
I envy the Zen guys, they can take any subject and explain anything about life with it. Although they usually meditate for a few years on it first. I'm not that good, but I just finished doing 6 hours of online human resources training for work, so I should have an empty mind anyway.
Seriously though our healthy living affects everything we do in our lives, I'm not talking just about the health benefits either, but our way of looking at things. You hear people say and we say ourselves, "Just do your best". We say it to our children our friends anyone getting ready to do something. Some days our best is better than other days. Sometimes we can fly effortlessly through a training walk or run and other days just moving forward can take everything we have to give. Everything we do is like that at times, we have super days and crappy days.
A Personal Best, is when we go a certain distance faster than ever before. We hope for that in our races and sometimes in our training when we are feeling really good. Wouldn't it be wonderful if we would strive for a Personal Best in everything we did? What would happen if when doing anything from working to taking a test to making love to our mate, we told ourselves I'm going to do the very best I can and mean it. How would our lives change if we really did try to give everything our best effort.
A Personal Best, isn't always possible. It depends on all the other things we have going on. How much sleep we got last night, how well we ate and how well hydrated we are. Even how much stress baggage we are carrying around effects us and our performance. But if we decided that we were going to give everything we did our best, then every thing would get the benefit of our best at the time.
We tell others often "Just do your best", we need to listen to our own advice. Ask yourself, "Is this the best I can do"? If it's not then pick up the pace of your effort. There is an old saying that water at 211 degrees is just hot water, but turn up the heat one more degree and it's boiling and the energy it puts out as steam is limitless power. What if we did that with our lives, turned up our heat just one more degree.
Next time you are doing something, ask yourself, is this the best I can do. The answer might surprise you.
Thanks for reading
Panda
Seriously though our healthy living affects everything we do in our lives, I'm not talking just about the health benefits either, but our way of looking at things. You hear people say and we say ourselves, "Just do your best". We say it to our children our friends anyone getting ready to do something. Some days our best is better than other days. Sometimes we can fly effortlessly through a training walk or run and other days just moving forward can take everything we have to give. Everything we do is like that at times, we have super days and crappy days.
A Personal Best, is when we go a certain distance faster than ever before. We hope for that in our races and sometimes in our training when we are feeling really good. Wouldn't it be wonderful if we would strive for a Personal Best in everything we did? What would happen if when doing anything from working to taking a test to making love to our mate, we told ourselves I'm going to do the very best I can and mean it. How would our lives change if we really did try to give everything our best effort.
A Personal Best, isn't always possible. It depends on all the other things we have going on. How much sleep we got last night, how well we ate and how well hydrated we are. Even how much stress baggage we are carrying around effects us and our performance. But if we decided that we were going to give everything we did our best, then every thing would get the benefit of our best at the time.
We tell others often "Just do your best", we need to listen to our own advice. Ask yourself, "Is this the best I can do"? If it's not then pick up the pace of your effort. There is an old saying that water at 211 degrees is just hot water, but turn up the heat one more degree and it's boiling and the energy it puts out as steam is limitless power. What if we did that with our lives, turned up our heat just one more degree.
Next time you are doing something, ask yourself, is this the best I can do. The answer might surprise you.
Thanks for reading
Panda
Subscribe to:
Posts (Atom)
