mileage

PASSING THE FAITH ALONG

July 21, 2011Read: John 14

“You know the way to the place where I am going.” --John 14:4

Hope nobody’s tired of this week’s marathon theme, because I’m definitely not running out of topics (Ouch!). But I did see something at the race that made me tilt my head and squint my eyes just a bit; something that seemed out of place–a relay team.

I never thought of a marathon as a team sport, but as it turns out, you can run relay-style. Every few minutes or so, I’d see someone run by carrying a baton they’d received from their forerunner, and I realized they’re not in the race alone; for them to be running, there needed to be a hand off.

As believers, it’s neat to think that as we run, we’re collectively carrying a light that Jesus himself lit miles and miles ago. My forerunner was a sweet man named Henry Powell. Because of him, I’m in the race. And although I haven’t always kept pace, because of my ‘preacher man’, I know where I’ll be when I run out of road.

Who was your forerunner?

–J.P.

SO YOU WANNA RUN A MARATHON? (continued)

So if you have managed to stick to the site all week, you will have noticed a developing theme. First, we discussed how beginners should approach their training. Here, we'll speak to the intermediates and our more advanced runners who are looking to make a serious impression on the course.

INTERMEDIATE: If you regularly run 20 to 30 miles a week, and have done so for a year or more, you’re an intermediate. Intermediates also likely do a weekly long run of 8-10 miles and have some experience with tempo runs or intervals. They’ve run 10K races and maybe even finished a half marathon. The rare, elite category of intermediates may have already run a full marathon but are now ready to set more challenging goals for their race times.

>> The Plan: “Long runs are the basis of marathon training, but at this level it’s important to add some intensity to the program,” says anaerobic management coach John Sinclair (www.anaerobic.net). So, you’ll gradually increase the length of the weekly long run to adapt your mind and body to the rigors of running nonstop for several hours. But running 18 to 20 miles at a time isn’t all you need, so you’ll supplement these runs with some higher-effort running twice weekly, including sustained tempo runs at your half-marathon race pace. These promote aerobic strength and efficiency and will help you find that groove you’d like to be in when you run a longer race, according to Sinclair. You’ll also be doing a smattering of speed work. For more specific tips, visit www.runnersworld.com.

ADVANCED: Advanced runners are veterans — those who have been at it for at least three or four years that routinely log 35 to 40 miles a week, with a splash of interval training mixed in for good measure. Advanced runners have likely run the full gamut of races from the 5K up to the marathon. But even elite runners want to score that most prized runner’s achievement — the PR, the absolute fastest 26.2 miles you’re capable of. They may also have ideas of crossing the tape first in a given division.

>> The Plan: “You’ll have to be willing to hit 50 miles a week,” Sinclair says. “For an advanced marathon effort, inadequate miles just won’t cut it.” At this level, your goal is to learn how to maintain a strong, solid pace for several hours. So, along with the standard long runs, you’re going to spend two days a week developing stamina at half marathon, 10K, and 5K race paces. On Thursdays, you’ll be served a marathon goal pace/tempo/cruise combo platter — an extended effort that develops focus, strength, and the capacity to hold a strong pace as fatigue sets in. “Long runs and mileage get you to the finish line,” says Sinclair. “Intensity in your training will get you to the finish line faster.”

Source: Runner’s World

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CHEER ME UP

July 20, 2011Read: Hebrews 12

Therefore, since we are surrounded by such a great cloud of witnesses...”-- Hebrews 12:1

I know beyond a doubt that I’m not the first person to see heaven in a marathon, nor will I be the last. But standing among the countless other witnesses along the cement track just begged a comparison.

Maybe it was the blind runner holding on to his guide to get him through the miles. Or perhaps it was each coach strategically placed throughout the trail to encourage and motivate. (Indeed, each warrants a devotional all their own). But for me, it was written on a little girl’s shirt as she anxiously awaited her daddy to come running. It simply said, "Cheer me up." Not "Cheer me on" or "Cheer me through" but... "up." And with every passing group of runners, her shirt would come into view. Not knowing the context, I dismissed it.

But it wasn’t until the race was over, while I was waiting in the designated Family Reunion area, that her shirt made sense. We too are being encouraged each day. By those we know and those we don’t, and even by those we can’t even see. And someday, when our race is over and the good Lord calls us home, we’ll reunite with loved ones and strangers who have been anxiously awaiting our arrival –cheering us up – all along the way.

–J.P.

SO YOU WANNA RUN A MARATHON?

If you answered the above question "yes," PrayFit editorial director Eric Velazquez probably asked "Why?" with a look of confused pain on his face. But if all this talk of running has ignited a spark in your gut about taking on a marathon, we've done half our job. The other half would be for us to help you prepare. For that we look to our friends at Runner's World for some helpful training tips. If you're new to running, today's helpful tidbit is just for you.

BEGINNER: Who, exactly is a "beginner?" Well, if you've run 15 to 20 miles a week for at least six months, completed a 5K or 10K -- perhaps even something longer, you are a beginner. A marathon beginner can run five or six miles without collapsing afterward and want to gradually become a stronger runner with a marathon on the horizon.

>> The Plan. You're going to train just three to four days a week and gradually increase your weekly mileage from around 10-15 to 35-plus miles a week. The biggest key of all will be to gradually increase your mileage, especially that of your weekend long run. "The beginner needs to focus almost entirely on the long run," says anaerobic management coach Jon Sinclair (www.anaerobic.net), "but it's also good to throw in a little hill work and some aerobic intervals on alternate weeks to bolster your stamina and to liven up your training."

Lastly, we're going to have you running two low-key races -- such as a half marathon or 10K --  to get the feel of competition before the big day.

>> TOUGHEST WORKOUT EVER: Well, the contest isn't on anymore but we're still curious -- what was your toughest workout ever? If you continually challenge yourself, there's likely one or two workouts that stand out. Share here on our forums!

 

 

PASSING THE FAITH ALONG

October 14, 2010Read: John 14 “You know the way to the place where I am going.” --John 14:4

Hope nobody’s tired of this week’s marathon theme, because I’m definitely not running out of topics (Ouch!). But I did see something at the race last week that made me tilt my head and squint my eyes just a bit; something that seemed out of place–a relay team.

I never thought of a marathon as a team sport, but as it turns out, you can run relay-style. Every few minutes or so, I’d see someone run by carrying a baton they’d received from their forerunner, and I realized they’re not in the race alone; for them to be running, there needed to be a hand off.

As believers, it’s neat to think that as we run, we’re collectively carrying a light that Jesus himself lit miles and miles ago. My forerunner was a sweet man named Henry Powell. Because of him, I’m in the race. And although I haven’t always kept pace, because of my ‘preacher man’, I know where I’ll be when I run out of road.

–J.P.

SO YOU WANNA RUN A MARATHON? (continued)

So if you have managed to stick to the site all week, you will have noticed a developing theme. First, we discussed how beginners should approach their training. Here, we'll speak to the intermediates and our more advanced runners who are looking to make a serious impression on the course.

INTERMEDIATE: If you regularly run 20 to 30 miles a week, and have done so for a year or more, you’re an intermediate. Intermediates also likely do a weekly long run of 8-10 miles and have some experience with tempo runs or intervals. They’ve run 10K races and maybe even finished a half marathon. The rare, elite category of intermediates may have already run a full marathon but are now ready to set more challenging goals for their race times.

>> The Plan: “Long runs are the basis of marathon training, but at this level it’s important to add some intensity to the program,” says anaerobic management coach John Sinclair (www.anaerobic.net). So, you’ll gradually increase the length of the weekly long run to adapt your mind and body to the rigors of running nonstop for several hours. But running 18 to 20 miles at a time isn’t all you need, so you’ll supplement these runs with some higher-effort running twice weekly, including sustained tempo runs at your half-marathon race pace. These promote aerobic strength and efficiency and will help you find that groove you’d like to be in when you run a longer race, according to Sinclair. You’ll also be doing a smattering of speed work. For more specific tips, visit www.runnersworld.com.

ADVANCED: Advanced runners are veterans — those who have been at it for at least three or four years that routinely log 35 to 40 miles a week, with a splash of interval training mixed in for good measure. Advanced runners have likely run the full gamut of races from the 5K up to the marathon. But even elite runners want to score that most prized runner’s achievement — the PR, the absolute fastest 26.2 miles you’re capable of. They may also have ideas of crossing the tape first in a given division.

>> The Plan. “You’ll have to be willing to hit 50 miles a week,” Sinclair says. “For an advanced marathon effort, inadequate miles just won’t cut it.” At this level, your goal is to learn how to maintain a strong, solid pace for several hours. So, along with the standard long runs, you’re going to spend two days a week developing stamina at half marathon, 10K, and 5K race paces. On Thursdays, you’ll be served a marathon goal pace/tempo/cruise combo platter — an extended effort that develops focus, strength, and the capacity to hold a strong pace as fatigue sets in. “Long runs and mileage get you to the finish line,” says Sinclair. “Intensity in your training will get you to the finish line faster.”

Source: Runner’s World

CHEER ME UP!

October 13, 2010Read: Hebrews 12

"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us." -- Hebrews 12:1

I know beyond a doubt that I'm not the first person to see heaven in a marathon, nor will I be the last. But standing among the countless other witnesses along the cement track just begged a comparison.

Maybe it was the blind runner holding on to his guide to get him through the miles. Or perhaps it was each coach strategically placed throughout the trail to encourage and motivate. (Each warrants a devotional all their own). But for me, it was written on a little girl's shirt as she anxiously awaited her daddy to come running. It simply said, "Cheer me up." Not "Cheer me on" or "Cheer me through" but "up". And with every passing group of runners, her shirt would come into my view. Not knowing the context, I dismissed it.

But it wasn't until the race was over, while I was waiting in the designated Family Reunion area, that her shirt made sense. We too are being encouraged each day. By those we know and those we don't, and even by those we can't even see. And someday, when our race is over and the good Lord calls us home, we'll reunite with loved ones and strangers who have been anxiously awaiting our arrival --cheering us up -- all along the way.

--J.P.

SO YOU WANNA RUN A MARATHON?

If you answered the above question "yes," PrayFit editorial director Eric Velazquez probably asked "Why?" with a look of confused pain on his face. But if all this talk of running has ignited a spark in your gut about taking on a marathon, we've done half our job. The other half would be for us to help you prepare. For that we look to our friends at Runner's World for some helpful training tips. If you're new to running, today's helpful tidbit is just for you.

BEGINNER: Who, exactly is a "beginner?" Well, if you've run 15 to 20 miles a week for at least six months, completed a 5K or 10K -- perhaps even something longer, you are a beginner. A marathon beginner can run five or six miles without collapsing afterward and want to gradually become a stronger runner with a marathon on the horizon.

>> The Plan. You're going to train just three to four days a week and gradually increase your weekly mileage from around 10-15 to 35-plus miles a week. The biggest key of all will be to gradually increase your mileage, especially that of your weekend long run. "The beginner needs to focus almost entirely on the long run," says anaerobic management coach Jon Sinclair (www.anaerobic.net), "but it's also good to throw in a little hill work and some aerobic intervals on alternate weeks to bolster your stamina and to liven up your training."

Lastly, we're going to have you running two low-key races -- such as a half marathon or 10K --  to get the feel of competition before the big day.

>> TOUGHEST WORKOUT EVER: Well, the contest isn't on anymore but we're still curious -- what was your toughest workout ever? If you continually challenge yourself, there's likely one or two workouts that stand out. Share here on our forums!