Due to the fact that I work full time, I’m a dad, I’m in grad school, and I have all my other civic projects and personal hobbies, it is really hard for me to get in a real long run every weekend. To get around this, I’ve been doing split long runs every other weekend. This consists of two long runs on back to back days that usually add up to the distance I would normally do for my long run. I’m curious if others have tried this and what the results have been for them. Let my know in the comments 👇👇👇 Stay strong out there! ✊🔥💪 #doubleagent3554
It’s been 3 months I started training with heart rate. I haven’t done any formal time trial or tests to compare where I’m now and before. The only measure of how I’ve been progressing was when my park run times kept getting better. -
My sole purpose of heart rate training was to rebuilt fitness and aerobic strength (after being ill), while speed is secondary. How can I do the hard bit well when I haven’t mastered the easy and basic bits first? -
Three months ago my fitness declined due to illness that running easy was hard I needed a lot of walk breaks. Heart rate training was a path I chose to rebuild fitness and three months in, I can say with confidence that I’ve managed to regain fitness that I’ve lost. My aerobic strength is better too but this is one area that is always a work in progress. -
Still, today I decided to see what I’m capable of in my long run by taking fewer walk breaks. Well, it took me sub 2hrs to run 16k, compared to three months ago where it took me over 2hrs (swipe left). Recently I’ve discovered that my max heart rate is actually higher than originally calculated so I’m glad I’ve got some leeway to play around with. Very happy that I managed to run 18mins faster for the same-ish distance and although my average heart rate is higher, it’s still within my max aerobic zone. And because it’s summer now, I let my heart rate go higher than I normally would. The best part, I didn’t feel like it was hard work and I could run more when I finished. So this shows that heart rate training does work and slow running does make you fast, in good time. Yes HR training is very slow, yes it’s very frustrating but remember this is a long term goal. To be good and strong, you cannot short change the foundation. Practice consistency and the rewards pay off in the long run (pun intended). I’m still new to heart rate training so I’m looking forward to the next progression (or not) in the next three months. -
This post was inspired by @run.train.achieve who managed to run faster and with lower heart rate for the same distance using heart rate training 👍🏼 Go and check his progress - he’s fast!
Cómo quedas después de un fondazo dominguero de carnaval?? Yo así de feliz después de 20kms y más si es compartido con amigas 🏃♀️🌷🤭 😀🍭🤸♀️.
Feliz finde XL 🙋🏻♀️ y que todo sea🌈🍭 divertido en carnaval 😍. .
@qebsport gracias por acompañarme con tan linda ropa.
🏃🏻♀️🔥Last 12 mile long run of this sub 20 minute 5k training - what an amazing day to have the road under your feet!!!!! Foot is feeling better each day- so excited for all the races coming up!! Happy Sunday night! 😃 •
Day 1/2 of 6 - 300 miles... Austin to Kyle in Texas... Done with 30 miles.. Tougher Run cuz of high uphills. 1,283 ft elevation gains... Ouch!!! 270 more miles to go ... #deafrunner#deafultrarunner
Entrenamiento de fuerza para las piernas ventoso y brillante. ¡Feliz fin de semana! 💪( 👣➕ ) #happyweekend#trailrunning
Perfect day 🌤
Una pequeña excursión de una hora para refrescar tu mente y recargar las baterías🔋
Cada entrenamiento voy preparando más y más mi cuerpo para el gran día de la Maratón, el proximo sabado en un vamos, seguro! 😅 #iloverunning#motivation#passionforrunning
Part 1 : Glycation⠀ ⠀
This is a four part series looking into the Silent Killers that contribute to accelerated ageing 🌱⠀ ⠀
I thought I would start with one which most people won’t have heard of: Glycation 🚫⠀ ⠀
Don’t want to read the whole caption? Then here it is in short,
Over consumption of processed foods, high glycaemic index foods (GI) and sugar in general, accelerate the aging process not just visually on the skin but also internally. ⠀ ⠀
Here is the slightly longer version for those of you who like myself, enjoy knowing exactly how this all works:⠀ ⠀
So how does sugar age your skin?⠀
Usually when we eat food the body turns the carbohydrates into sugars like glucose, to fuel everything you do. However excess consumption of sugary foods leads to a process called Glycation. ⠀
Glycation happens when excess sugar in the bloodstream binds to protein molecules like collagen and elastin, two essential proteins that make our skin smooth and plump💧⠀
This process leads to the development of Advanced Glycation End Products (AGEs for short). When AGEs form, a process called crosslinking happens. This forms a chemical bridge between proteins and other molecules making our skin’s structural components rigid and less elastic contributing to sagging, wrinkling skin, stiff joints and can lead to heart disease to name a few. ⠀
Now I’m not saying completely eliminate sugar from your diet; our bodies need glucose to survive, it is essential for our cells to function and gives us energy.
However if you want to slow down the aging process, make better lifestyle choices that will support your end goal🌟⠀
•Choose low GI foods⠀
•Avoid sugary sweets ⠀
Even if you can’t see the damage on the outside yet, you now know it’s also affecting the inside 🕊⠀
Sarah x #fortheloveofskin#skinspecialist#skinlove#beautynurse#registerednurse#beautytherapist#skinhealth#holisticskincare#glow#facetofaceskin#wrinkles#iloverunning#trailrunning#beautiful#myhappyplace#glowingskin#taranaki#healthylifestyle#taranakinurse#glycation#beauty#skinhealthexpert#sugar#reactiveskin#newplymouth
3 recovery miles this afternoon. I joined my husband on his long run, and then peeled off when it was time to head home. I also hit 100 miles for the month today!
4 254 hours ago
It’s been 2 weeks since my last run. My knee put me out of commission and required more rest and recovery and because of that, I’ve been doing some cross training here and there, but I do miss running a lot.
My knee is feeling better now and I think I am ready to run. I’m looking forward to next week, especially the weather since most days it’ll be warmer. One of those days should be perfect for my long run which will be happening outside.
January miles 🏃🏼♀️88.63 + lots of body pump classes
February should be my highest mileage. I just started logging my runs in November and it’s crazy to see how much I’ve improved, both distance and pace! Ready to see what the next two months look like.
7 5831 January, 2020
Happy birthday to my little sister!! I wish I was with you to help celebrate your last year in your twenty’s but instead I’ll be visiting you in less than two months and we will run my first half marathon! Cheers to being 29 years young!
3 4521 January, 2020
I ran 9.23 miles this morning, on a treadmill. Long runs should be easy so I did 3.5 miles at 9:40 pace, 2.73 miles at 9:30 which put me at the hour mark. I continued 3 more miles at an 8:57 pace which puts me at 9.23 miles in 1 hour 27 mins. So yeah, I am proud of myself.
And shout out to my sister, @karlaruns13.1 who tells me what to do and handles all my questions about running and for my husband, @lucoachbruton who handles weekend mornings with the kids so I can do long runs.
21 724 January, 2020
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Running suits me better than drinking gin & tonic 🏃♀️🍸 #definitely
Sábado de carnaval é dia de longão 🎉 cheguei nos 28k 🎯 hj rodei 17k com o Leo e depois fechei treinando subida e descida. Tô adorando esse processo de rodar os últimos kms nesses trechos de subida, que são uma paz, silêncio, ótimo para meditar correndo. Parabéns a todo mundo que treinou hj, aproveitem bem o feriadão pra fazer o q gostam! #roadtoboston#bostonmarathon#run#corrida#corredora#usp look @authenbrasil
97 96722 February, 2020
Uz je to sucho a cisto, asi 🖤🏃♀️. Boty skvely. Prosim Kofolu, bublinky. Hodne bublinek 🧠🖤