Change in routine

a baby bird fell into the horse water thrall.
swimming in a big pond.
saw 1 of the 5 giant heron crane again 1 this year true., this one got
to be 7 feet tall.
a gray hair deer.
tom turkey and a hen.
11 baby canada geese.
garden growing fine 1" plants.

" no change in my routine"
biking liftng swiming. with lots of swim ware stuff:>😉.
Got stung by a jellie fist there at sun set bulivard when I was a wee
child.

we just got like 3.5 inch rain here in 2 days and still no floods.
all and all.

it was kind of stupid running in fire dude. keep it up and there going
to be scraping you off the burn trees.

glad for the report.

cop said get out now. surprise he not arrested you.
North of Detroit.
the jungle is near back.

42°N,83°W
Have a good day!
Lowtuc Zow

shinypenny wrote:
....

Quoted message said:

Question: are there any advantages or disadvantages to one vs the
other program (running 3x's vs 5x's a week, same mileage)? Or does it
make no difference?

Maybe.

Running 3 days a week probably means no consecutive days while 5 days
means regularly running two or three days in a row. That might be a
big difference for you. It took me a few weeks to go from running only
on alternate days to regularly running consecutive days.

You may also find that you don't get what you want out of runs below a
certain duration or distance even if you run more of them so the
total's the same. 20 minutes wouldn't be long enough for me (it takes
that long for me just to warm up) but it might be plenty for you.

tfactor said:

Maybe.

Running 3 days a week probably means no consecutive days while 5 days
means regularly running two or three days in a row. That might be a
big difference for you. It took me a few weeks to go from running only
on alternate days to regularly running consecutive days.

You may also find that you don't get what you want out of runs below a
certain duration or distance even if you run more of them so the
total's the same. 20 minutes wouldn't be long enough for me (it takes
that long for me just to warm up) but it might be plenty for you.

I don't think I'd stay at 20 minutes forever. I just figured that it
was safer to start there (100 minutes divided by 5 = 20 minutes), than
to run 30 minutes 5x's because that would be way too much of an
increase (from 100 minutes to 150 minutes) in total weekly mileage and
I would risk injury.

I am able to run up to 45-50 consecutive minutes now. I have done
longer, but then I had some problems afterwards (usual stuff with my
hip). So increasing one day to make it my long run day is not really
working for me. That's another reason I'm considering this.

Lately, I've been running a lot of 35 minute days. I suppose I could
attempt 25 minutes 4x's a week, and see how that goes first. But 20
minutes just happens to work nicely because that's about how long it
takes me to run my usual loop around the neighborhood (when I started
back in October, it took me 30 minutes to run this same loop!).

I could be wrong, but I just have this suspicion that 20 minutes might
be better for my hip or "whatever it is" issue that keeps cropping up
every time I attempt to increase my mileage. I get the sense that it's
just long enough to get aerobic benefit, without getting into the "I'm
tired, my posture is starting to suffer, now my hip is going to pay
for it" range.

I am also planning to add in aerobic dance for xtraining, with the
idea that this might help me develop different muscles - core & side-
to-side movements - and improve any imbalance I might have. I've been
walking for xtraining but I'm afraid this is exercising nearly the
same muscles as running, so not helping any.

I know Elford's going to chime in and tell me just to run and not
obsess about how far and how long... it's just that when i don't keep
an eye on the total weekly time, I'm far more likely to get carried
away, run too long, and overdo it and end up close to injury.

Also I'm just ready for a change, to liven things up and keep it
interesting! To reiterate my goals: 1) remain injury free 2) lose
weight and 3) continue improving fitness. That's about it for now. No
plans to run another 5K before October, when I'll run the same one I
did last year to see how I've progressed. So for the rest of this year
I think I'm in for simple base improvement, and that's it. Next year
could be a different story, but for now I'm just a fitness runner
because that's about all it seems my body can handle ATM.

jen

"Lowtuc Zow" <[email hidden]> wrote

Quoted message said:

it was kind of stupid running in fire dude. keep it up and there going
to be scraping you off the burn trees.

I think you got a point... :-)

Quoted message said:

glad for the report.

Quoted message said:

cop said get out now. surprise he not arrested you.

Probably woulda if I'd ignored them...It was all very formal, with lots of
sirs. Advantage of being older, I guess.

I just drove by Sunset Bl., where it meets the ocean, yesterday. It's still
a great place.

--
Posted via a free Usenet account from http://www.teranews.com

"shinypenny" <[email hidden]> wrote

Quoted message said:

I think I'm going to try something different for a change. Up until
now, I have been only running 3x's a week for a total of approx 90-100
minutes. I walk an hour on the other days.
Over the last month, I've been getting less and less challenge from
the walking, and recovering faster from the running.

Quoted message said:

So I think this week I'm going to rearrange my program so that I'm
running 20 minutes 5x's a week (still a total of 100 minutes).

I'd suggest keeping your regular 3 day rhythm, and throw a very easy mile
jog during two of your walk days after a walk warmup.

Make the jog noticably slower than your regular run. Start out at a
shuffle, and don't go much faster when you warm up. You'll probably get
used to this pretty quickly. Eventually, you will be running all 5 days.

I've run pretty high miles for many years (ran 95 or more for 3 when
younger), and the key to keeping it interesting and not too fatiguing is to
alternate distance and efforts. I always put an easy day (1-2 min/mile
slower) after a harder or even medium day.

Quoted message said:

Question: are there any advantages or disadvantages to one vs the
other program (running 3x's vs 5x's a week, same mileage)? Or does it
make no difference?

I think that going from 3x to 5x with the same time/mileage is going
backwards, actually. If you want to move forward with minimal cost, give my
suggestion a try.

-- Dan

--
Posted via a free Usenet account from http://www.teranews.com

shinypenny said:

I think I'm going to try something different for a change. Up until
now, I have been only running 3x's a week for a total of approx 90-100
minutes. I walk an hour on the other days.
Over the last month, I've been getting less and less challenge from
the walking, and recovering faster from the running.

So I think this week I'm going to rearrange my program so that I'm
running 20 minutes 5x's a week (still a total of 100 minutes). Since
it's getting hot out, this also has the advantage of less time in the
heat, humidity and sun. On nice days I might tack on an extra 30
minutes of walking, or do some aerobics, to get the extra calorie
burn. In time, hopefully I'll be able to gradually increase my mileage
from there.

Question: are there any advantages or disadvantages to one vs the
other program (running 3x's vs 5x's a week, same mileage)? Or does it
make no difference?

It does make a difference, at least in the short term. (For me, I'd go
bonkers only running 20 min, but that's my mental issues. 😉 )

Present: 3 days running @ 30min/day = 90-100 min/wk running
PLUS your walking 2 (or 4?) days @ 60 min/day = 120 min/wk walking, at least
TOTAL = 210 min of some cardio

Proposed: 5 days running @ 20min/day = 100 min/wk running
PLUS no walking
TOTAL = 100 min of some cardio
To me, like Dan, this appears to be a step backward. Step backs are ok
for recovery or adaptation, but you seem to be thinking of it as a
regular thing, although you are thinking increasing in the long term.
(I'll admit when I went from every other day to 4 days to 2 on / 1 off,
it took a long time to adapt and both volume and intensity decreased for
the first few months, BUT I timed the bulk of that change to be after
fall recovery and starting to rebuild in winter. That is, it was
confounded with going from summer running to snow and 0F temperatures.
By the time weather improved, I was reasonably adapted to that
frequency, although still not back up to where I had been.)

I think I've seen where they recommend at least 30 min/day of some
cardio (I think they count walking) - or was it 30 min/day, 3 times/wk
(too lazy to google for it)? At any rate, I think you need to consider
what benefits 20 min provides.

Also switching to everyday running really changes the recovery issues
(see my above example).

Any reason why you're keeping everything the same? My thoughts are along
the same lines as Dan's - mix it up a little, maybe adding some running
in the walk (although your considering adding 30 min of walking on nice
days might be equivalent). Maybe add some walking after the running.
Maybe walk 5-10 min to warmup for the run and/or 5-10 min walking
afterwards for cooldown. You might find that helps your running recovery.

Dot

--
"The goal is training and adaptation, not destruction and injury."
- John Hardy
http://www.mountainrunning.coolrunning.com.au/misc/training.shtml

Dot dot.h@#duh?att.net said:

It does make a difference, at least in the short term. (For me, I'd go
bonkers only running 20 min, but that's my mental issues. 😉 )

I would love nothing more than to be able to run for an hour each day,
or even just once a week. But I am concerned my joints won't let me do
it. My operating assumption for the moment is that it may be total
time on feet in one session, more than total cumulative time per
week.

Twenty minutes is pretty quick, but when it's hot and humid out, it's
not so bad to keep it quick!

Quoted message said:

Present: 3 days running @ 30min/day = 90-100 min/wk running
PLUS your walking 2 (or 4?) days @ 60 min/day = 120 min/wk walking, at least
TOTAL = 210 min of some cardio

Walking 2-3 days per week. On some days, I've been running 30 minutes
and walking 30 minutes. Just depends whether I have the time to kill.

Quoted message said:

Proposed: 5 days running @ 20min/day = 100 min/wk running
PLUS no walking
TOTAL = 100 min of some cardio

No - I would continue the same level of walking. So total cardio time
doesn't change, just how it's distributed. If the weather isn't too
hot, I'd tack on another 30-40 minutes or whatever of walking before,
after, or both. Or, if the weather is too hot, then I'd add on 30
minutes of aerobics at home in the AC. Definetly aiming to keep the
same total amount of cardio, if not increase the walking/aerobics, for
the extra calorie burn. As I mentioned, I am trying to lose weight.

Quoted message said:

To me, like Dan, this appears to be a step backward. Step backs are ok
for recovery or adaptation, but you seem to be thinking of it as a
regular thing, although you are thinking increasing in the long term.
(I'll admit when I went from every other day to 4 days to 2 on / 1 off,
it took a long time to adapt and both volume and intensity decreased for
the first few months, BUT I timed the bulk of that change to be after
fall recovery and starting to rebuild in winter. That is, it was
confounded with going from summer running to snow and 0F temperatures.
By the time weather improved, I was reasonably adapted to that
frequency, although still not back up to where I had been.)

No step back, in total cardio minutes. I just think I need to stick to
no more than 100 minutes of running each week for now. So the question
is, do I split that up over 3, 4 or 5 days?

Actually, looking at my log, last week I ran a total of 2 hours, my
second biggest week ever. That includes two hot days when I was
supposed to walk, but it was so hot I jogged for 15 minutes at the end
of the walk, thinking I could get home faster. :-)

The biggest week was 2:10 about a month ago, and that's the last time
I had problems.

Quoted message said:

I think I've seen where they recommend at least 30 min/day of some
cardio (I think they count walking) - or was it 30 min/day, 3 times/wk
(too lazy to google for it)? At any rate, I think you need to consider
what benefits 20 min provides.

Also switching to everyday running really changes the recovery issues
(see my above example).

That's the question. I ran 23 minutes yesterday and 23 minutes today,
and no problem. (Also did 30 minutes aerobics on both days). Not sure
if I will run tomorrow again, or just walk instead.

Quoted message said:

Any reason why you're keeping everything the same? My thoughts are along
the same lines as Dan's - mix it up a little, maybe adding some running
in the walk (although your considering adding 30 min of walking on nice
days might be equivalent). Maybe add some walking after the running.
Maybe walk 5-10 min to warmup for the run and/or 5-10 min walking
afterwards for cooldown. You might find that helps your running recovery.

Yep, that's the plan.

I think what I'm hearing is that I should probably go to 4x's a week
first, and see how it goes before adding a 5th. That makes sense. I'll
try a 2 days on/1 off plan this week.

jen

shinypenny said:

Dot dot.h@#duh?att.net said:

It does make a difference, at least in the short term. (For me, I'd go
bonkers only running 20 min, but that's my mental issues. 😉 )

I would love nothing more than to be able to run for an hour each day,
or even just once a week. But I am concerned my joints won't let me do
it. My operating assumption for the moment is that it may be total
time on feet in one session, more than total cumulative time per
week.

That's why I said it was "my mental issues" - has nothing to do with any
real benefits. If I got more running benefits from doing 2 30-min runs
in one day, I'd probably still run 1 hr or more since it's more interesting.

Quoted message said:

Twenty minutes is pretty quick, but when it's hot and humid out, it's
not so bad to keep it quick!

Quoted message said:

Present: 3 days running @ 30min/day = 90-100 min/wk running
PLUS your walking 2 (or 4?) days @ 60 min/day = 120 min/wk walking, at least
TOTAL = 210 min of some cardio

Walking 2-3 days per week. On some days, I've been running 30 minutes
and walking 30 minutes. Just depends whether I have the time to kill.

ah, ok.

Quoted message said:

Quoted message said:

Proposed: 5 days running @ 20min/day = 100 min/wk running
PLUS no walking
TOTAL = 100 min of some cardio

No - I would continue the same level of walking. So total cardio time
doesn't change, just how it's distributed. If the weather isn't too
hot, I'd tack on another 30-40 minutes or whatever of walking before,
after, or both. Or, if the weather is too hot, then I'd add on 30
minutes of aerobics at home in the AC. Definetly aiming to keep the
same total amount of cardio, if not increase the walking/aerobics, for
the extra calorie burn. As I mentioned, I am trying to lose weight.

ah, ok.

Quoted message said:

Quoted message said:

To me, like Dan, this appears to be a step backward. Step backs are ok
for recovery or adaptation, but you seem to be thinking of it as a
regular thing, although you are thinking increasing in the long term.
(I'll admit when I went from every other day to 4 days to 2 on / 1 off,
it took a long time to adapt and both volume and intensity decreased for
the first few months, BUT I timed the bulk of that change to be after
fall recovery and starting to rebuild in winter. That is, it was
confounded with going from summer running to snow and 0F temperatures.
By the time weather improved, I was reasonably adapted to that
frequency, although still not back up to where I had been.)

No step back, in total cardio minutes. I just think I need to stick to
no more than 100 minutes of running each week for now. So the question
is, do I split that up over 3, 4 or 5 days?

Actually, looking at my log, last week I ran a total of 2 hours, my
second biggest week ever. That includes two hot days when I was
supposed to walk, but it was so hot I jogged for 15 minutes at the end
of the walk, thinking I could get home faster. :-)

The biggest week was 2:10 about a month ago, and that's the last time
I had problems.

Quoted message said:

I think I've seen where they recommend at least 30 min/day of some
cardio (I think they count walking) - or was it 30 min/day, 3 times/wk
(too lazy to google for it)? At any rate, I think you need to consider
what benefits 20 min provides.

Also switching to everyday running really changes the recovery issues
(see my above example).

That's the question. I ran 23 minutes yesterday and 23 minutes today,
and no problem. (Also did 30 minutes aerobics on both days). Not sure
if I will run tomorrow again, or just walk instead.

You might play it conservatively to start and closely monitor how your
body feels.

Quoted message said:

Quoted message said:

Any reason why you're keeping everything the same? My thoughts are along
the same lines as Dan's - mix it up a little, maybe adding some running
in the walk (although your considering adding 30 min of walking on nice
days might be equivalent). Maybe add some walking after the running.
Maybe walk 5-10 min to warmup for the run and/or 5-10 min walking
afterwards for cooldown. You might find that helps your running recovery.

Yep, that's the plan.

I think what I'm hearing is that I should probably go to 4x's a week
first, and see how it goes before adding a 5th. That makes sense. I'll
try a 2 days on/1 off plan this week.

Yes. That's the idea - to introduce changes gradually.

Good luck!

Dot

--
"The goal is training and adaptation, not destruction and injury."
- John Hardy
http://www.mountainrunning.coolrunning.com.au/misc/training.shtml

"shinypenny" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

On May 12, 5:15 pm, tfactor <[email hidden]> wrote:

....

Quoted message said:

I could be wrong, but I just have this suspicion that 20 minutes might
be better for my hip or "whatever it is" issue that keeps cropping up
every time I attempt to increase my mileage. I get the sense that it's
just long enough to get aerobic benefit, without getting into the "I'm
tired, my posture is starting to suffer, now my hip is going to pay
for it" range.

I have hip issues also, when I up my mileage and neglect my hip stretches.
Have you got yours aligned properly? and do you know how to realign them if
they go out? The single best thing that I can do for my tight hips is
frequent back bends that stretch through the front of the hips. There are a
couple of other stretchs I put in a training week thread about ~8 weeks ago.
I think you'll find, like me, that more frequent running actually helps keep
things loose better, and over time with more volume, they will get stronger
if you look into keeping them aligned and stretched out.

Quoted message said:

I am also planning to add in aerobic dance for xtraining, with the
idea that this might help me develop different muscles - core & side-
to-side movements - and improve any imbalance I might have. I've been
walking for xtraining but I'm afraid this is exercising nearly the
same muscles as running, so not helping any.

Walking can be worse on my hips than running, believe it or not, as can
biking, where the leg is more or less always in flexion never extended.
Something has to be done to counteract the chronic imbalance that the
sitting position puts our hips into as we spend so much time sitting as we
age. I've found that the simple backbend is a good starting point, several
times a day.

-Tony

Ooh, don't you think changing from 100 minutes to 100 minutes might be
too much of a jump for a mouth breather?