How to train: Week 4
So - Saturday I needed to get caught up with the week’s training so I went for a 2 mile walk/ run at the forest preserve (since I was overdue about 2 miles per the schedule). The first mile was pretty much torture. My calves, feet, and traps hurt. I was out of breath. I was starting to feel sorry for myself. My dog, however, was having a great time running around off leash as if saying to me, “Finally, human! Finally you are running around the woods with me! Isn’t this great?!”
It was my first “run” or attempt at running in about 5 years. My allergies here cause all my joints to become inflamed despite my anti-inflammatory diet.
Endorphins started kicking in after the 1st mile, the aches and pains went away. I was glad I kept going. Of course, I was in the middle of a forest so I kind of had to keep going too. Afterwards I felt great and a small sense of accomplishment set in. “It’s a start,” I thought. I went to yoga and made sure I stayed hydrated.
I thought about my first days “becoming a runner” decades ago. It wasn’t my first love. I would put in my headphones and dance my way down the street until I felt good enough to run. Eventually, I’d coach myself: “It only takes a half hour to run a 5K”. And so it was. And so I’d go.
Now as someone much older I know that not regular exercise will help with physicality, but also my neuroplasticity. I have a long way to go before I am again saying it will only take a half hour to run a 5K (which is only 3.1 miles). But I’m grateful for my working legs, for my walk/ runs in the woods, for my overly enthusiastic dogs, and to be able to contribute to The Kindness Campaign at the Statesman Cap10K.
My Saturday Stats:
2.26 miles
17:13 min/ mile
38.53 minutes moving time
177 ft. elevation gain
317 calories
Ave. heart rate: 140 bpm
Stretches & Warm Ups
Ankle Rotations.
Incorporating ankle rotations into your warm-up is easy, enjoyable, and leads to an injury-free running experiences.
Ankle rotations are a beneficial warm-up exercise to incorporate into your pre-running routine. Here are some key advantages:
Improves Flexibility
Enhances Blood Flow
Injury Prevention
Improves Balance
Promotes Joint Health
Mental Preparation: The act of focusing on your ankle movements can serve as a form of mindfulness, helping to mentally prepare you for your run.
Surprising benefits of wrist and finger stretches.
Wrist and finger stretches are essential for office workers who spend long hours typing and using a mouse. The benefits of incorporating these stretches into a daily routine include:
1. Reducing Muscle Tension
Frequent stretching can relieve muscle tightness in the wrists and fingers. This can mitigate discomfort caused by repetitive motions, helping to maintain a comfortable work environment.
2. Preventing Injuries
Regular wrist and finger stretches can help prevent conditions like carpal tunnel syndrome and tendonitis. By promoting flexibility, these stretches can reduce the risk of overuse injuries that are common among office workers.
3. Enhancing Blood Circulation
Stretching encourages better blood flow to the hands and wrists. Improved circulation helps deliver essential nutrients to the muscles and can enhance overall hand function.
4. Increasing Flexibility
Wrist and finger stretches improve flexibility in the joints and tendons. Greater flexibility can lead to improved dexterity and a more comfortable typing experience.
5. Boosting Productivity
Incorporating short stretching breaks can enhance concentration and focus. Reducing discomfort through stretching may lead to increased productivity and a more pleasant workday.
6. Promoting Relaxation
Stretching serves as a mindful break, allowing office workers to pause and reset their mental state. This can reduce stress levels and promote a sense of calm throughout the workday.
7. Improving Posture
Engaging in wrist and finger stretches can encourage better posture. As tension is released from the upper body, a more aligned sitting position can develop, benefiting overall ergonomics.
Integrating these simple stretches into the daily routine can have substantial positive effects on the physical and mental well-being of office workers. Regular practice contributes to long-term health and comfort in the workplace.
Nooch
Let’s talk sugar and glucose.
Benefits of Sugar and Glucose:
Quick Energy Source: Glucose is a primary source of energy for the body, particularly for the brain and muscles during physical activity. It is rapidly absorbed into the bloodstream, providing an immediate energy boost.
Mood Regulation: Consuming sugar can trigger the release of dopamine, a neurotransmitter associated with pleasure and reward, potentially improving mood temporarily.
Important for Metabolism: Sugar in moderate amounts can assist in various metabolic processes, including the synthesis of nucleotides, which are crucial for DNA and RNA production.
Support in Athletic Performance: For athletes, glucose can enhance performance and endurance. Consuming glucose during endurance sports can help maintain blood sugar levels and delay fatigue.
Detriments of Sugar and Glucose:
Weight Gain: Excessive sugar intake can lead to an imbalance in caloric consumption, contributing to weight gain and increasing the risk of obesity-related diseases.
Dental Problems: Sugars can contribute to the formation of cavities and decay as they provide food for harmful bacteria in the mouth.
Increased Risk of Chronic Diseases: High sugar consumption is linked to various chronic illnesses, such as type 2 diabetes, heart disease, and certain cancers.
Blood Sugar Spikes and Crashes: Refined sugars can cause rapid spikes in blood glucose levels followed by crashes, leading to fatigue, irritability, and cravings for more sugar.
Addictive Behavior: High sugar consumption can lead to cravings and an increased tolerance, similar to addictive substances, making it difficult to limit intake.
In conclusion, while sugar and glucose play important roles in energy production and overall metabolic functions, their negative effects on health when consumed in excess cannot be overlooked. Moderation is key to reaping the benefits while minimizing potential detriments.
Motivation vs Standards
They say: Difficult roads leads to beautiful destinations.
Motivation and standards serve distinct purposes in personal and professional development, yet they often intersect in achieving goals.
Motivation refers to the internal and external factors that drive an individual to take action. It can stem from various sources, such as personal aspirations, rewards, or social influences. Motivation is often fleeting; it can fluctuate based on circumstances, emotional states, and external feedback. While it can ignite the initial push for change or pursuit of goals, relying solely on motivation may lead to inconsistency and burnout over time.
Creating standards, on the other hand, involves setting clear, objective criteria for performance and behavior. Standards provide a framework that guides actions and decisions regardless of emotional state or motivation levels. By establishing specific benchmarks, individuals and organizations can maintain consistency and accountability. Standards are less about feeling energized and more about adhering to agreed-upon principles that foster discipline and quality.
The primary difference lies in permanence and reliability. Motivation can inspire action but can also be volatile and ephemeral. In contrast, standards establish a stable foundation that can sustain performance over time, encouraging lasting habits and resilience.
In practice, integrating both motivation and standards can be beneficial. Motivation can help initiate and sustain energy toward a goal, while clearly defined standards can keep that momentum on track, ensuring consistent effort and achievement. Balancing these elements can lead to more effective outcomes in personal growth and organizational success.
Media of the day.
WARNING: Explicit language.
Every heard of David Goggins? As an adult who had a fairly traumatic childhood, he found himself working as an exterminator and reading at a 3rd grade level. Yet somehow he has managed to become a Navy Seal, best selling author, and known as one of the toughest people on Earth.
So- how did his go from not being able to read to finally passing the ASVAB? He never gave up. Not only did he take it multiple times, he worked to become a SEAL and got canned multiple times before achieving it. (Why would anyone want to go through SEAL try outs multiple times?!)
Now I don’t really recommend doing what Goggins does, however, what he does do gives us is insight into human potetial. Your potential - for doing or being anything you want to do or be.
if you aren’t familiar with them already, let me introduce two of my favorite athletes: David Goggins, all around crazy guy, and Rich Roll, Ultra Marathoner and sober vegan.
PS if you get a chance, I highly recommend checking out “Can’t Hurt Me” by David Goggins, “Living with a SEAL”, by Jesse Itzler, and “Finding Ultra” by Rich Roll. My suggestion? Living with a SEAL is a good starter book - it’s funny, extraordinary, and highly entertaining.
Short:
Long form podcast - can be found on Spotify or whereever you find your podcasts.
