Day 246, 119 To Go

September 3, 2013

It is the third day of the month and you may be expecting my monthly summary.  Forget about it.  All of that information is in my work computer and I don't have my work computer.  My work would not allow me to work while I was in Brazil, although I have worked here for the past three years.  I always asked and went through the right channels, but this year, the channels have changed.  They are being very strict and following the letter of the law.  If I were to get a business visa (very expensive) or if I were to have citizenship (would need to live here for a year) then I could work here, but still for only 30 consecutive days and only 60 days out of the year.  Its not like I would ever get caught.  Not only that, if I did get caught, I could slip the guy a large bill, say 100 reias, and I would be fine.  Oh well.

So, I don't have my computer and I can't record all my numbers for the month and I can't get my totals.  It will have to wait until I return.  So for now, I will just continue with The 22 Essential Pieces of Marathon Advice with lesson #4.

Move Dynamically Before You Run

For ages the typical routine involved standing and sitting passively and yanking on various limbs to lengthen stiff muscles. Today's research suggests that approach isn't just ineffective; it can actually have a negative impact on your running performance. Dynamic stretching and plyometrics are now thought to constitute the best warm-up routines for runners. -Mackenzie Lobby

The key element to get here (read the entire article for specifics) is that static stretching (the kind were you bend over and touch your toes, etc.) should be avoided at all costs.  Instead, you want to use dynamic stretching an plyometrics to get the most out of your workout.  Static stretching will actually hurt you, not help you.  Exercise science has proven that dynamic stretching is much better for you and it will improve your performance, help you resist injury, and allow you to have a better workout.

Here are my numbers:

Time: 25:00

Distance: 2.75 miles

Pace: 9:04/m

Max Pace: 7:28/m

Calories: 283
Avg HR: 134

Max HR: 147

Today, I ran on the beach for the first time in a long time.  It was great and hard at the same time.  It was windy, but not too hot and a good portion of the beach is flat with hard sand.  This makes it easy to run.  Part of the beach was slanted and the sand was softer.  This was harder to run on.  Overall, I'd say the beach is probably 1.5 miles all the way across.  About .75 miles of it are easy to run on.  I will probably run on this part in the future as it is not only hard, but physically uncomfortable to run on the steep part.  My back will thank me as it currently hurts.  Here are some pics of the beach.  As you can see, it is empty.  This is because it is during the week, it is winter, and it is not sunny.  I had it almost all to myself!!

Panoramic view of beach

Run for Life!!