I climbed 17 floors, took an incredible 22,710 steps and covered 17.4 kms and exercised strenuously for 171 minutes and burnt 4290 calories
I climbed 8 floors, took 7419 steps covered 5420 metres and exercised for just 7 minutes by doing stretches on a designated rest day before a gruelling weekend with 10 km race and 50 min post race work down . Burnt 2592 calories in the day.
I climbed 15 floors, took 9193 steps, covered 6760 metres and exercised strenuously for 55 minutes including strides and stretches for 10 mins in preparation for 10 km run on the weekend. Set the pace up to 10 kmph and managed 4.2 kms in 25 mins which if I maintain should see me aiming for 250 mins for the marathon or 4 hours 10 mins. Burnt 2787calories in the day . Rest day today.
I climbed 11 floors, took 9792 steps, covered 7150 metres and exercised strenuously for 69 minutes doing yoga and core muscle building exercises to help in coping with the 10 km run this weekend. Have organised to do the 45 min run tomorrow morning before work . Used. 2970 calories in the day.
I climbed 12 floors, took 9416 steps, covered 6870 metres, exercised strenuously for 36 minutes including a 30 min run with speeds up to 10.5 kmph to cover 3.2 kilometres. Swapped the workout for Wed with Tuesday to make up for insufficient time today and still complete the weeks tasks ahead of the 10 km race on Saturday
I climbed 7 floors, took 9200 steps, covered 6720 metres and exercised strenuously for 68 minutes including a 30 min easy run as per Lydia O’Donnell’s schedule for Day 1 Week 9 of the 20 week programme.. I ran at 9 kmph for 25 mins and 9.5 kmph for 5 mins to cover 4.5 kilometres and burn 2930 calories in the day.
Thanks to 216 donations to my 2018 campaign which began this year to celebrate my selection in the Movember TCS New York Marathon Team, I have now raised $20,175 dollars individually to add to last year total of $44,520 to be at $64,695 and help to Captain my Team MOV~ing MACKAY Cricket Club past $100,000 for the first time in our chequered history. This is a great accomplishment and testament to the generosity and support for the Movember Foundation in Mackay and the Whitsundays. We are indeed proud to represent this great community of ours and show the rest of the world that we care deeply about Men’s Health
I climbed 14 floors, took 11,631 steps, covered 8490 metres and exercised strenuously for 70 minutes including a 50 min run with speeds ranging from 9.5 kmph x 10 min, 10.5 kmph for next 10 min, 11 kmph x for next 10 min, 11.5 kmph for next 5 min and 12 kmph for the last 5 mins and used up 3160 calories in the day.
I climbed 14 floors, took 11,259 steps, covered 8290 metres and exercised strenuously for 78 minutes including 45 min run at steady pace of 9.5 kmph to cover 7.1 km and 4 hill starts for 20 secs each at 45.72 metre(150 feet) incline
I climbed 8 floors, took 7723 steps, covered 5.66 kms and exercised for 66 minutes combining 1 min warm up and warm downs with high intensity 800m x 8 to complete the requirements and burnt 2769 calories.
I ran 8x800 metre sprints at 10.5kmph, 11 kmph. 11.5 kmph and 12 kmph repeated once
Thanks to 200+ donations since the campaign began this year to celebrate the selection in the Movember TCS New York Marathon Team, I am currently the 7th Highest Individual Fund Raiser among all countries. This is a great accomplishment and testament to the generosity and support for the Movember Foundation in Mackay and the Whitsundays.
Thanks to the generosity of the communities of Mackay and Whitsundays, I have been able to add to my Mo Mo Dean Australia 2017 winning tally of $44,520 by raising $15,545 more since this campaign started in February 2018 from 162 donations to be currently 8th Highest Individual Fund Raiser worldwide having raised $60,065 till date as I am part of the 25 Member Movember TCS New York Marathon Team for 2018. My M/W themed Mo this year is a tribute to the passion and unrelenting support for Men’s Health in this community.
How to combat
My advice is to schedule the occasional down week or build in an additional recovery day during your weekly training. This can help you catch up on sleep, allow you to enjoy a consequence-free hike or day at the beach, and can help avoid overtraining and getting frustrated with what appears to be a lack of progress. As you prepare to tackle your summer training this year, keep these factors and physiological principles of running in the heat in mind to avoid frustration and potential overtraining.
Have an awesome weekend!
3. Recovery between workouts is slowed during the summer months
Your body will divert blood to the skin to facilitate cooling rather than pumping your muscles full of oxygen and nutrient-rich blood. As a result, recovery is slowed. Think of this process like a traffic jam. All it takes is a small bottleneck or one lane closing to backup traffic on the highway for miles. With recovery, all it takes is a slight reduction to back up the recovery process for days. Therefore, in the summer, running the same number of miles per week is going to feel harder than it does in the spring and fall when the weather is perfect.
2. Not enough recovery
Getting in enough recovery during the summer months is also a huge challenge and often results in poor performance and overtraining. This recovery deficiency is the result of a lack of sleep and more activity outside of running. The problem is, it can be difficult to catch-up on sleep during the weekends since you still have to get up and out the door early. In the winter, runners can make-up for early weekday mornings by sleeping in and enjoying more pleasant running weather later in the day. Manage and adjust your performance expectations.
So, here are some quick tips to help make sure you stay on track this summer.
1. Not adjusting your training and race paces
This is a physiological fact and it’s critical to keep in mind when planning your workouts and evaluating performances.
Many of the runners I consult with get very frustrated when they aren’t able to hit their goal times or when workouts feel harder than they should in the summer.
How to fix?
Adjust your workout and race paces for the exact temperatures you'll be running in. Here's a free calculator you can use.
https://runnersconnect.net/training/tools/temperature-calculator/
