{"id":33,"date":"2010-02-22T21:29:00","date_gmt":"2010-02-23T04:29:00","guid":{"rendered":"http:\/\/hundredtenpounds.wordpress.com\/2010\/02\/22\/todays-run-and-rest-days"},"modified":"2010-08-25T08:56:59","modified_gmt":"2010-08-25T15:56:59","slug":"todays-run-and-rest-days","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=33","title":{"rendered":"Today’s Run and Rest Days"},"content":{"rendered":"

My new Nike Air shoes are fantastic!! It was the closest thing to running on clouds I’ve experienced.<\/p>\n

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My lunchtime run was really great. I ran the entire loop without stopping or walking. The blasted bridge was up again, so I took a detour instead of waiting. I ran up the stairs to the Steel Bridge overpass to get to the East-side and continue my run. The weather was perfect and I took off my jacket half way through.<\/p>\n

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I used the Mapmyrun<\/span> App on my iphone today. I wanted an accurate measurement of how many miles the Waterfront loop is. Turns out my lunchtime run is 3.33 miles! Calories burned: 430.
\nhttp:\/\/www.mapmyrun.com\/user\/801126426492369843\/lisaeirene<\/a><\/p>\n

Something I want talk about today: Rest Days. They are so important! And I learned the hard way (as many beginning athletes do). When I was close to my goal weight, I hit a plateau that I just could NOT get over. It took months. It was very discouraging! My solution? EXERCISE MORE! Hell ya! Um…totally not that way to do it. I worked out (HARD) for 28 days straight<\/span>. The scale would not budge no matter what I did. By working out too much, I was taxing my body, putting unnecessary strain on my muscles and joints, and setting myself up for injury. Luckily, that didn’t happen. I was burned out, sick of exercising, and frustrated with the scale. What helped get over the plateau? I kept doing my normal 5 day a week routine, continued counting calories, and tried to stop obsessing. It was then the scale finally moved.<\/p>\n

I now try to take 2 days off a week from intense exercise. On my “off days” I sometimes walk briskly but try to take it easy.<\/p>\n

Rest days are crucial. Recovery days are when your body replenish energy and heal damaged tissues in your muscles. Here is an interesting article at Runner’s World about rest days:
\nhttp:\/\/www.runnersworld.com\/article\/0,7120,s6-238-267–13104-0,00.html<\/a><\/p>\n

“Less Is More<\/strong>
\nRest days and easy days reward runners with different benefits
\nREST DAY<\/strong>
\nHow It Helps:<\/strong>
\nPrevents overuse injuries
\nRestores glycogen stores
\nPrevents mental burnout
\nHow Often:<\/strong> Once a week
\nHow Easy:<\/strong> Off completely or 20 to 30 minutes (or 2 to 4 easy miles) below 60% of max heart rate<\/p>\n

EASY DAY<\/strong>
\nHow It Helps:<\/strong>
\nBuilds base
\nImproves endurance
\nIncreases blood volume
\nHow Often:<\/strong> 80 to 85% of total weekly mileage
\nHow Easy:<\/strong> 70 to 75% of max heart rate or conversational pace at comfortable to moderate effort”<\/p>\n","protected":false},"excerpt":{"rendered":"

My new Nike Air shoes are fantastic!! It was the closest thing to running on clouds I’ve experienced. My lunchtime run was really great. I ran the entire loop without stopping or walking. The blasted bridge was up again, so I took a detour instead of waiting. I ran up the stairs to the Steel […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"","footnotes":""},"categories":[26,177,215,224],"tags":[8676,8707],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/33"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=33"}],"version-history":[{"count":1,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/33\/revisions"}],"predecessor-version":[{"id":5366,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/33\/revisions\/5366"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=33"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=33"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=33"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}