As I was extremely tired following Thursday’s trail run, I decided that Friday is going to be a day of cross training. Cross training consisted of 12 repetitions of continuous sets with a dumbbell, continuous sit-ups and crunches, and employing continuous band stretching exercises. After that is completed, Linda and I did a brief, a little over an hour, kayak experience on our nearby lake. I was tired after but I knew that I didn’t overdo it. No running on Friday. Friday is my Sabbath this week.
Saturday, May 14, 2011, I took Digger with me on a short 5 mile trail run.I felt pretty good during and after that run. I believe yesterday’s day off fromrunning helped. Current goal is to run two days of the Western states100 Memorial day training run followed by a half marathon sponsored byCoastal Trail Runs in Santa Cruz on June 12. Tony registered on Friday for both.
A few more comments from the article about professional basketball player Paul Pierce. What about his diet? It appears that he has an oatmeal breakfast, and a banana before practice and a protein shake after. According to him his pregame meal includes grilled salmon, baked potato and broccoli. He says that in the basketball season he eats fruits, vegetables, a lot of complex carbs and lean protein. He attempts to stay away from sugars and processed foods during the season and apparently splurges on fried chicken, ice cream, and anything chocolate in the off-season. In other words, notice that he eats pre-and post-work out making sure to include protein after a workout, and that he certainly eats healthy foods. However, he is not totally rigid about his diet and in the off-season eats some of the things that he likes. Being healthy is one thing and being a fanatic about diet is another thing.
In the May, 2011 issue of Trail Runner is the article titled “The Good News and the Bad News- Fight the effects of aging on the trails “. According to the author, some of the changes that occur as a result of aging include: muscular strength loss, reduced lung capacity, and a lower anaerobic threshold. In the past, studies suggest that there is a gradual decline from age 40 to 60 and a steeper decline above age 60. New research finds that individuals in their 60s are participating in more events and their running times seem to be getting faster. The author Jim Freim talked to a number of masters trail runners who told him that they thought the most important work out is the long run and shorter runs at a high intensity. Keep father time away from you. Running intervals, fartleks, hills, and cadence can be incorporated employing a different workout each week. I definitely can include more intervals and fartleks in my training. I’m sure that above program is going to help.
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