Walking Workout

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Warm-Up, Cool-Down
Speed (mph): 2.5
How it feels: Like window-shopping
Intensity level*: 3-4

Easy Walk
Speed (mph): 3.0
How it feels: Easy enough that you can sing
Intensity level: 4-5

Brisk Walk
Speed (mph): 3.5
How it feels: You can talk freely but no more singing.
Intensity level: 5-6

Strong Walk
Speed (mph): 4.0
How it feels: You’re slightly breathless.
Intensity level: 6-7

Power Walk
Speed (mph): 4.5
How it feels: You can talk in brief phrases—but you’d rather not.
Intensity level: 7-8

Speed Walk (or Jumping Jacks)
Speed (mph): 5.0
How it feels: No breath for chatting
Intensity level: 8-9

*Based on 1-10 scale, with 1 equivalent to sitting on the sofa and 10 equivalent to sprinting.

Down On The Boardwalk

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Beautiful but busy day! Headed down to the boardwalk for a quick run with the hubby in between the other plans and responsibilities we had to take care of today đź’™ It gets so busy down at the boardwalk during tourist season, which is nearly here. So we decided to get in a beach run. It was already bustling with early vacationers and spring breakers. I admit I love the energy vibe down here during tourist season, but my other half, not so much lol.

 

 

 

 

A quick tip for anyone wanting to head to Virginia Beach for a vacation? The months of March, April, and October are usually less crowded and the hotels are at lower rates. But be warned, March & April the ocean may still be a bit chilly. October though you still have warm waters! Just no sign of lifeguards. Today though people were in the water! Swimmers, surfers and kids playing around. It was kinda awesome!

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The hubby did his thing and I did mine. We run at different paces and I do the whole run/walk/run so we went separate ways once we were there. But it was absolutely beautiful! Temps hit the 80’s, sunny with a nice cool breeze, perfect run weather!

 

 

 

 

 

17861843_10213001635735429_3508897361492808106_n (1)My legs are starting to gain strength and I’m pretty happy with the day. I’m not even worried about running right now. It’s all about building endurance and strengthening my legs. And of course conditioning these lungs of mine. Four packs of cigarettes a day does some serious damage. Quit NOW, if you smoke. That damage just increases as time goes by. So happy I quit and never going back.

Days like today make me so thankful I quit smoking. Breathing the fresh air, smoke free is profoundly different. And smelling the ocean breeze, yeah that’s good stuff!

 

 

Run/Walk/Run – The Galloway Method

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Men’s Blue Healing Mandala Tech By: INKnBURN

HOW TO WALK FASTER

Here is the procedure:

  1. Usually done during the middle of a recovery “walk day” between runs or during the warm down walk on a running day.
  2. Warm up by walking very gently for at least 5 minutes – then do the following Drill.
  3. For 10-20 seconds, pick up the cadence of the walk by shortening stride.
  4. Walk gently for 30 seconds.
  5. Keep alternating segments, finding a cadence or rhythm that is quicker.
  6. Ease back on the cadence if you lose smoothness.
  7. First day, do this for ten minutes.
  8. Increase by 3-4 minutes on each successive session.
  9. Goal is to have 20-30 minutes total in this workout.
  10. Do this once or twice a week to maintain adaptations.

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Jeff Galloway Resources: 

www.jeffgalloway.com

Run/Walk/Run Timer 

Obstacle Course Race Tips

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My added tips:

  • Take advantage of your local gym or club that specializes in cross training. The Vault
  • Find a local park and get busy. Some parks even have stations set up! 
  • Practice running in dirt and mud BEFORE the event so you know the feel and are ready for it.
  • Hydrate hydrate hydrate
  • Get adequate rest the day before
  • get over trying to be “pretty” out there
  • Read this book (amazon link, just click the cover)

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  • If you are inclined, there is a pretty bad ass routine here

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Bucket List Races

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Setting goals and dreaming dreams is all part of the human spirit. And while some on this list are lofty ambitions, both in running distance and travel distance, they are none the less my dream races. I’m sure I’ll be adding on as time goes by. But these are some that I thought would be memorable and challenging.  I may not be ready yet, but I will be! 

Bucket List Races

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runDisney (Tinkerbell Half, Super Heroes Half, Disney Princess Half, Star Wars Half, Wine & Dine Half, I guess most of them lol).

From all the pictures and stories I’ve heard these races are pretty special. I know my vacation trips to Disney have been magical so their races would be icing on the cake!

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Seawheeze Half Marathon

I mean seriously? Combine yoga. running, the gorgeous Vancouver scenery, and a sunset after party????? Who wouldn’t have this on their running bucket list! This race is actually the race that inspired me to try and push further than the 8k as being the longest distance I’ve run. Like runDisney, Seawheeze sells out super fast, so keep that in mind if you add it to your list!

 

 

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Sand Mine Challenge

The challenges here for me are yes, the obstacle course! But if I could ever, ever be athletic enough to get through the obstacles, what a cool race to add to a list of accomplishments. This is less about location and scenery and more about the challenge of it!

 

 

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The Wicked Wine Run  

First I want to say, I’m NOT promoting drinking in any way. I do drink an occasional glass of wine. But I also know some people should never touch the stuff. Besides, that’s not the only reason for this being on my bucket list. This race organizes events in several locations. Some are through vineyards (how fun is that? I’m all about the wanderlust!), some are night runs (my fave), and many other unique locations. I love themed events!

 

 

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Run Woodstock (Michigan)

Hippies, music, meditation, camping, yoga, peace out and hit the trails running! It’s a whole experience. Three days of different events (race distances), so there’s something for everyone.

“Run Woodstock offers a wide range of professionally  timed event distances. RF Events and the roadies of Run Woodstock take each of these events seriously and have great respect for the personal challenge each of you choose. Whether you enter the 100 mile, 100k, 50 mile, 50K, marathon, half marathon or 5 mile, you can expect a first class race experience. When you enter any of these runs or camp with us, we throw in fun organized runs that include the Friday night 5k, Saturday night 5K/10k and Sunday morning 5 mile. Not to mention, yoga, a hippy hike to Hell and the option to get in some *natural  miles.”

*One portion I won’t take part in lol

 

 

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Bagan Temple Marathon (Myanmar)

Location, location, location! This isn’t just a race/race entry, this is a tourism package deal. Some who just want to run the race get upset by this. But the event coordinators are doing this to boost tourism and help the locals, so if you want an amazing trip this is for you. If you want to run a race and stay in another town, then maybe this isn’t a destination for you.  But beauty and culture is abundant. Breathtaking views and memories to last forever. This one is a pricey one, so a distant dream. But maybe, one day…And maybe one day I can run a marathon lol.

 

 

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39ea6d0eb0ca71300dacc1e94d2b6dcbRun Hawaii

We want to live in Hawaii, at least for a short time. And the idea of races in Hawaii, in that climate, with all the beauty and grandeur that is the islands of Hawaii, I would want to run every race I could while we were there!

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Switch to trail running: Yes? No? Here’s a good read to help you decide….

10 REASONS WHY TRAIL RUNNING BEATS ROAD RUNNING!

Thinking about switching to trail running? Here’s 10 reasons why you should!

Continue the read @ Adventures On The Run

Running For Beginners – One of many you can find online!

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