Spin was extremely awesome this morning. I met a new friend that is just as in love with running as I am, it was a killer workout and then I got to come home to Brooke and Billy playing on the couch.
Then I did a few planks and some stretching. Brooke’s Yogurtland doll is one of her new favorites lately which is very hard for me since it makes me dream of going to spend all of our money every time I see it on a 5 lb cup of froyo with carmel and sour warms on top.
Brooke went down for her morning nap and I cleaned the house (the biggest benefit of living in a 650 square foot apartment is the fact that it takes approximately 8 minutes to clean the whole place. Maybe we shouldn’t move into a two bedroom apartment?) and then I ate lunch. Yes, I said I did this during Brooke’s morning nap.
When you wake up at 5 then you eat lunch at 10:15. It is normal, I promise. I hope Billy is okay with having dinner at 3 pm and second dinner at 7 pm.
I watched the after the Final Rose Ceremony while eating my chili and I just have to say I am extremely happy about who he chose. They are adorable.
We have all heard the 10% rule right? The rule that says you aren’t supposed to increase your mileage more than 10% each week in order to avoid injury.
This book has a little more awesome stuff to add to that rule:
(Sticky fingerprints on my book from eating chocolate while reading)
“A study involving novice runners found that those who ramped up according to the 10% rule suffered just as many injuries as those who jumped into a steady level of training. So, clearly, the advice to ‘ramp up slowly’ is not sufficient in itself to reduce injury risk- at least in beginners. But we’re willing to bet that the runners in this study would have broken down less often if they had complemented the 10% rule with a second guideline: When something starts to hurt, RUN LESS.“
Such a simple and obvious thing but as runners for some reason it is SO hard for us to follow.
“No numerical rule can predict how your body will respond to your training. While, in the long run, using the 10% rule will certainly keep you healthier than if you included abrupt mileage spikes in your training, it still doesn’t make any sense to continue increasing your running mileage at a rate of 10% per week if you’ve developed a sore spot that gets a little worse every time you run. Do not ignore pain.”
What do you do when you do develop some sort of pain. They say to simply reduce your mileage to a point that you are no longer feeling the pain (could be no running… could be slowing down your pace or dropping down to 10 miles a week or something) and then once the pain is gone you should cautiously begin increasing your mileage again.
PS the book says that some people have to limit to increasing their mileage to 5% each week and some people can make much larger increases each week… it just depends on much much exposure your leg tissues can handle and how quickly they can be repaired and adapted before the next run.
Favorite room/thing to clean and least favorite room/thing to clean?
-I actually LOVE cleaning the kitchen and the shower is my enemy.
Do you follow the 10% rule? What about the ‘when something starts to hurt, run less’ rule?
What time do you normally eat lunch?