Preparing for the Long Run Definition and Purposes of the Long Run For the purposes of this discussion, the distance of a long run is considered to be 10 miles or longer as well as runs that last over 90 minutes. It should be run approximately one minute slower than the pace you plan to run during the marathon or stated another way, one to 1-1/2 minutes per mile slower than your present 10K race pace. If your training schedule calls for a long run of 16 miles, the distance must be run at one time rather than splitting the distance into an 8-mile morning session and an 8-mile evening run. The long run is the most important component of marathon training because it teaches the body to both mentally and physically tackle the challenges presented in completing the 26.2-mile event. Physiologically, the body must learn to tap into and utilize energy reserves from fat storage sites after the glycogen (fuel stores in the muscles, converted over from carbohydrate food sources) have been depleted. Benefits of the Long Run
Yoga & other useful stuff with Tara Stiles - Download free podcast episodes by blip.tv on iTunes. Running Warehouse: Run Like a Kenyan Simple strategies to train like the world's best runners by Scott Douglas Wouldn't it be great to run like a Kenyan? Okay, so you're probably not going to move to 8,000 feet of altitude and devote yourself entirely to your athletics. One hundred twenty-mile weeks might not be on next week's agenda. I spent December 2004 in Iten, Kenya, the country's unofficial running capital, where Olympic medalists, world champions and international marathon winners train. Start Slow, Finish Fast Every run I did with Kenyans started at a stumble, and most finished substantially faster. Think of a pot of water coming to a boil-there's no one instant where you can pinpoint when it started to get hot, but the end result is undeniable. Vary Very Much One day I joined 12:52 5K man Isaac Songok and world junior cross country champ Augustine Choge for their morning run. This great disparity in intensity level from run to run is common. Get With a Group Tread Softly Hit the Hills Not at all. Run Diagonally Do Drills
Yoga Journal: Yoga Poses, Classes, Meditation, and Life - On and Off the Mat - Namaste - StumbleUpon How to Get a Complete Workout with Nothing But Your Body 7 Day Detox - Weight Loss Diet Plan - Detox Diets - The Daily Green In my quest to strike a middle ground between eating out and eating sprouts, I’ve done GOOP’s liquid harvest (yay!) and I’ve gone gluten free (boo!). GOOP’s veggie-heavy eating made me a ball of energy who came thisclose to grabbing people on the L train and telling them, “TRY THIS! IT WILL CHANGE YOUR LIFE!” Conversely, for someone who’s spent 30+ years pretending Yellow #7 is an ingredient, a gluten-free diet proved too extreme against bad, but solid, habits. But I ain’t no quitter – and thankfully, I’ve got help. For those without a lot of kitchen savoir-faire, Juliette outlines an easy plan with options. DAY 1 The reliance on produce – especially fruit – in this plan is front and center, so I decide to start my days with smoothies. It’s undressed salad for lunch (zzzz), and by dinner, the creativity starts to slide – as does the will to come home from a long day and start cooking. Oh, and I’ve solved the potato issue: Stewed tomatoes and diced onions. About Jenny
Health Tips - Home Remedies That Work at WomansDay.com - Womans Day - StumbleUpon Nobody is naysaying the wonders of modern medicine—what would we do without a medication like penicillin to treat infections? But, as it turns out, everyday items have secret curing powers, too. Next time you don’t want to fork over money to get a common wart removed, consider using duct tape. Already popped two aspirin but can’t get rid of the headache? A pencil could do the trick. Duct Tape to Remove Warts In 2002, a group of doctors compared duct tape’s effectiveness with liquid nitrogen in removing warts. Vapor Rub to Cure Nail Fungus While there are no studies to prove coating infected toenails with vapor rub once or twice a day is an effective treatment for nail fungus, a basic Internet search results in a number of personal testaments to the medicinal ointment's fungus-killing powers. Oatmeal to Soothe Eczema “This is absolutely true, as oats have anti-inflammatory properties,” Dr. Yogurt to Cure Bad Breath A Spoonful of Sugar to Cure Hiccups Bite a Pencil to Cure a Headache
The 10 Best Foods for Your Looks - Health - GOOD - StumbleUpon You can slather yourself from your forehead to your pinkie toe in organic lotions, but if you think that alone will make you glow, we have some bad news. From its well documented health benefits to its undeniable impact on physical beauty, good nutrition is the pillar of every kind of healthy lifestyle. That doesn't mean you need to swear off bacon and beer or anything. But with new studies coming out every month about what we should put in our mouths—not to mention the unending discovery of mysterious superfruits from deep in the forests of wherever—it can be hard to keep track of what, exactly, we should be eating. This is the tenth installment in a series inspired by No More Dirty Looks: The Truth About Your Beauty Products and the Ultimate Guide to Safe and Clean Cosmetics, a book by GOOD's features editor Siobhan O'Connor and her co-author Alexandra Spunt. Read more on their blog. Illustrations by Brianna Harden
14 natural items for your alternative first aid kit Cloves. Photo by Elenadan Find out which multitasking natural remedies merit a spot in your backpack. IF YOU’VE COME TO trust in herbal and alternative medicine at home, it can be a hard decision to go back to Pepto-Bismol and Dayquil when you’re getting ready to go abroad. 1. This is top of the list because it’s just so damn useful. Echinacea. 2. A powerful antibacterial, antibiotic, and antiparasitical potion. 3. Few things can kill a travel buzz like bad menstrual cramps. 4. All-Heal, Self- Heal and Heal-All are all common names of a plant which has many uses: antibiotic, antiseptic, astringent. Ginger root. 5. Stomach troubles are one of the most common issues among travelers. 6. Arnica is commonly found in two forms, either as a gel( look for Boiron brand) or in homeopathic pellets. 7. Native to Australia, the tea tree plant produces a powerful astringent oil. Licorice Root. 8. Licorice tastes delicious, is naturally sweet, and is super if you have a sore throat. 9. 10. 11. 12. 13.
15 Minute Workout - Denise Austin 15 Minute Chair Workout - Womans Day If you’re starting to lose your motivation to exercise at this time of year, don’t throw in the towel—just grab a chair. You can use it to change up your workout and increase calorie burn. Kick off your shoes and get situated in your family room or basement (you’ll need enough space to kick your leg back while standing by the chair). 1. Glute Kicks BKick your left leg straight back, keeping your foot flexed so it forms a straight line with your torso. 2. Hip & Thigh Trimmer BLift your leg a few inches, keeping your upper body straight and facing forward. 3. 4. Triceps Dip BBend your arms and lower down a few inches so that your elbows form a 90-degree angle. 5. 6. Full Body Stretch BLift up slowly from your waist, keeping your back and right arm straight. Full Body Stretch CKeep lifting until you’re bending back slightly, reaching your right arm behind you. Denise Austin, America’s favorite fitness expert for the last 25 years, has created 85 exercise DVDs.