#-can run 1.5 miles in 10 minutes 30 seconds

[botanyshitposts]

thinking about trying to do rangeland firefighting for at least one summer while I’m still in my 20s with derangements that make me love toiling like a medieval peasant but in order to do it next summer I would need to undergo a second, less illegal and contentious but some would say more difficult transition with my body. theatre kid to jock

[icasttourniquet]

Can Your Character Survive... Avalanches?

Alternative title: why your character who lives in the mountains should be more scared of avalanches than they currently are.

What's an avalanche?

Avalanches are large masses of snow that speed down mountainsides, carrying humans with them. There are a number of different types of avalanches, depending on who you ask. Let's look at a few:

Wet Snow Avalanche

These avalanches are relatively safe, as far as avalanches go. They travel slower than their dry counterparts (10 to 20 miles per hour) and are harder to trigger. However, wet snow is often a good deal heavier than dry snow, so getting buried in it is still inadvisable. 

Sluffs

Sluffs are dry avalanches composed of the top layer of powder moving downwards. They occur when the weak layer of snow is on top as opposed to underneath, and they are far less dangerous than the opposite, a slab avalanche.

Slab Avalanche

(Or, as I cannot help but say in my head every time I read about them: Slabalanches.)

A slab avalanche occurs when the weak layer of snow is on the bottom. When an avalanche is triggered, the weak layer separates from the slope and carries with it the stronger, more cohesive snow on top of it in a slab. 

Slabs are typically about the size of a football field and more than a foot deep. They can reach speeds of 20 miles per hour within three seconds, 80 miles per hour within six seconds, and max speeds in excess of 150 miles per hour. 

Hidden by more compact snow, the weak layer can lie in wait for days or months until something heavy (say, a human) triggers it loose. To make them even deadlier, the break often occurs above whatever triggers it, meaning the victim is already on the slab when it starts to speed down the slope.

How do avalanches kill you?

In the words of Shakespeare, let me count the ways. (spoiler: there are two).

Asphyxiation

In a study in Utah, 85% of avalanche fatalities died of asphyxiation alone. This is likely because humans cannot breathe snow [citation needed].

Once an avalanche gets going, the snow behaves sort of like water, and any humans trapped in it sink. However, unlike water, when the avalanche stops moving, it hardens, leaving the sunken human entombed in concrete-hard snow—this snow sometimes also hardens in the victim's lungs, with predictable consequences. It is essentially impossible for a fully buried human to dig themselves out of an avalanche—most victims won't even be able to move their limbs. It is now a race against time: can rescuers dig them out before they run out of air?

To make matters worse, human breath is hotter than snow. As the trapped human exhales, they melt a small pocket of snow around their face, which then refreezes as far-less-permeable ice. Any chance of breathing through the snow pack has now disappeared.

Source: A concept for optimizing avalanche rescue strategies using a Monte Carlo simulation. (And you know a paper is good when they're whipping out the Monte Carlo simulations).

After only about 20 minutes, a buried victim has less than a 50% chance of survival. Avalanche rescues are all about time time time. But I'm getting ahead of myself.

Blunt force trauma

In the remaining 15% of cases, that same Utah study found that blunt force trauma was involved in the death. This hopefully makes sense, given how fast, heavy, and large avalanches are.

In some terrains, avalanches can take helpless victims through a "sieve." Let's say you had to be dragged down a slope at 150 miles per hour. In the picture below, which slope would you prefer: A? Or B?

Hopefully, you said B. While being dragged anywhere at high speeds is undesirable, at least B is empty. A is a sieve, and anyone swept through those trees would be lucky not to hit at least a couple of them.

Avalanche Likelihood

According to Bruce Temper's Staying Alive in Avalanche Terrain, 9 out of 10 avalanche victims trigger the avalanche that kills them. That means your character has a lot to do with whether or not they die.

Since we are are all authors here, let's design the scenario most likely to kill a character.

Avalanche-friendly conditions

There has been a recent, dramatic change in weather (storm to no storm, hot to cold, cold to hot, etc.).

The slope is between 30 and 45 degrees steep (contrary to popular belief, steeper does not automatically make an avalanche more likely). Side note: humans are rubbish at judging slope, so a modern-day experienced backcountry explorer will likely have her clinometer on her.

The slope faces north. These slopes get less sunlight in the winter (in the Northern Hemisphere), which makes the slow less 'sticky' and more unstable.

The slope is wind-loaded or beneath a cornice. If a cornice falls, it can trigger an avalanche above you, which is the worst place for an avalanche to be.

It has recently snowed (or is currently snowing!).

It's been windy recently.

Risky character traits

Your character doesn't know the area well.

Your character is a man (assuming the story takes place on Earth, where 92% of avalanche fatalities are men).

Your character is in a group that wants to press forwards.

Your character is overcommitted—they need to get to their destination, fast.

They are convinced they are an expert, or that someone in their group is.

Other people have gone down that slope already, which makes your character sloppy. Unfortunately, avalanches don't always trigger when the first person touches them.

Ironically, a slope that no one has gone down is also dangerous due to "powder fever," or the delight some skiers feel when they see an untouched slope and stop doing risk assessments.

High consequence locales

In the sections above, I discussed risk, or the likelihood that a bad thing (avalanche) occurs. Potential consequences also matter—it is safer to engage in high risk activities in places where the consequences are low, like rock climbing without ropes one foot off the ground.

How to make your avalanche as high consequence as possible?

Your character is alone. Recall that at 2 hours, the likelihood of surviving an avalanche has fallen to 20%. If your character is alone, what is the chance anyone notices they're missing within 2 hours, let alone they get to the exact slope where they're buried in that time?

The landscape has a lot of rocks or trees, making blunt force trauma likely.

The bottom of the slope is a crevasse or river bed or narrows as it goes down. This is because it takes time to dig someone out of an avalanche, even after you find them, so the deeper your character is buried, the more likely they are to die.

Avalanche Rescue

The worst has happened: one of your characters has been swept away in an avalanche and buried. Now what?

If we want a 50% chance of survival we have 20 minutes to 1) find the victim and 2) dig them out.

Immediately, your character's friends, who are, of course, avalanche rescue experts, leap into action. Having determined the slope is safe, they get to wherever the avalanche ended as fast as possible and commence a search.

Before launching into a search pattern, bystanders probe areas there friend has a high likelihood of being in. This means probing around any equipment they see sticking out of the snow (ski, glove, hat, etc.) and especially around any limbs (if the buried person is sticking a hand above ground and waving, start there). They also check around protruding objects like rocks, where their friend may have gotten stuck.

Source.

Probing means sticking a ski pole or some other long object into the ground at a 90 degree angle in the hopes that you poke the buried person. 

Source. *poke* "Ouch!"

A note on pole length: six feet should be adequate. It is both rare to be buried deeper than six feet and essentially impossible to rescue someone six feet under before they die.

Let's say your characters probe all the likely areas and find nothing. Now what?

Beacon search

What is an avalanche beacon? Basically, beacons are small devices you can carry into avalanche country that help you find your friend, or your friends find you, if one of you gets caught.

Example of an avalanche beacon. Source.

Avalanche beacons have two modes: "send," which sends out a signal, and "search," which looks for a signal. The idea is, everyone on your team has what is essentially a GPS tracker on them. If one gets buried, the others can use their beacons to triangulate the position fast enough to, hopefully, do a fine search in the correct area before the buried person is dead.

If the bystanders in your plot have beacons, they switch them to "search" mode. (It is tragically common for people who carry beacons, but don't practice with them often, to commence an excellent search pattern while their beacons are still projecting their location instead of searching for the location of their friend.)

The video above shows an example of a search pattern with one rescuer. The more rescuers, the faster the search, and the more likely the buried victim is to survive. The picture below shows some multi-rescuer search patterns.

Search patterns based on the number of searchers. Source.

Beacon-less search

What if your characters don't have beacons? First of all, they had better be in a world without beacons, because there isn't really a good excuse to be caught in an avalanche without one. Even if you are skiing alone, because beacons are interoperable, you might as well carry one to help out any potential rescuers.

But let's say your character lives in pre-industrial avalanche country so we can't judge their decisions too hard. Now what?

Assuming the victim's hand isn't sticking out of the ground and waving for help, your rescuers are stuck doing a probe search everywhere. This involves sticking a long pole in the ground every 1.5 feet or so in a spiral or grid pattern and hoping you poke your friend before they die.

Source

A spiral search may be easier with only one rescuer.

Source

If there are a ton of bystanders ready to rescue the buried victim, they can get regimented about it, setting up lines and moving in interlocking grid patterns to search the largest area possible in the shortest amount of time.

DIG

The rescuers have successfully poked the buried victim. The next step is simple: DIG.

https://www.youtube.com/watch?v=hJbnc4MjylI (no more embedded videos allowed :sad face:)

https://www.youtube.com/watch?v=dGQg9o3vAkM

Medical Care

Ideally, your bystanders dig the head out first, since this is the body part with all the important bits in it. My WFR instructor recommended starting Positive Pressure Ventilation (PPV—the thing you see in movies with the plastic mask and bag that EMTs squeeze to help someone breathe) immediately after rescue unless the victim protests loudly. This can clear snow out of the lungs and in general help them maintain oxygenation.

As other body parts get uncovered, treat what you see.

How to Show Your Character is a Pro

They dig a trench before going out too far. This allows you to see the layers of snow and judge how likely an avalanche is.

https://www.youtube.com/watch?v=vcXogVHecFQ

They test snow density by trying to poke through it with a knee, hand, finger, and knife.

They might also intentionally knock a cornice over to see if it triggers an avalanche (this is done from a safe distance).

And finally, they consider walking above someone on a dangerous slope attempted murder.

Conclusion

The best way to survive an avalanche is to avoid being caught in one. Barring that...

We at ICT recommend your character carry a beacon, be in relatively safe territory, and have a flock of friends available for rescue purposes.

[laureledlioness]

Hi hello it is I, coming to you live from the stretching area of the gym

Today, I did a weird running thing. But the gym felt reeeeeeally good after being gone for 4 days (5 days? Can I count? No)

Warm up walk 0.25 miles (5 minutes)

0.75 miles at 6.0 (7:30), 0.13 miles @ 3.0 (2:36), 0.25 miles @ 7.0 (2:08), 0.12 miles @ 3.0 (2:24), 0.25 miles @ 7.5 and then 7.0 (I don't remember when I switched, I didn't look). All in all it was 1.5 miles at around 17 minutes (again I forgot to look, oh well) all of this at 1.0 incline

Military Press: 8/25, 8/45, 8/45, 4/45

Pulldowns: 10/25, 10/70, 10/70, 7/70

Cable Rows: 10/25, 10/65, 5/65, 7/60

Push-ups: 15, 15, 6

Bicycle Crunches: 50, 40, 30, 20, 10

I started implementing a 30 second rest time, (and also I haven't been doing as many sets on upper days as I am on lower days, what's up with that???) so my weight didn't go up this week really because I'm doing more in less time than I was before

Still felt good tho

[theglowstickchronicles]

FMLS90: 1/2 - What are your thoughts on New Years Resolutions? Do you have any? 

I like the idea of New Year's Resolutions but I, like the majority of people, spent the past couple decades making unattaintable resolutions. I would make resolutions such as "get in better shape" or "lose [large amount] of weight" or "be skinny"- and would always consider myself a failure. Even though I WOULD get into better shape throughout the year, I wasn't in GOOD shape (just better than when I began) and so I considered myself a failure. Or I wouldn't lose 2473298479283 lbs like I wanted and would consider myself a failure; or I would make resolutions so specific that as soon as I missed the first one or two I would give up (ie lose 10 lbs a month and by March or April I was quitting since I wasn't down 40 lbs April 1st!).

This year I sat down and tried to be reasonable but also aspirational. The first thing I did was set annual mileage/minute goals for exersie, with "super" challenges: I wanted to hit 1600 miles in spin class, with a super challenge of 2000 miles, in 2020.

Then I went and made actual resolutions, including running a 5k, reading 25 books, starting a garden, and ending the year with more than $5,000 in my savings account (which, by the way, involves... opening a savings account lol).

The targets to hit include:

1. Getting 1600 miles in spin class this year, with a super challenge target of 2000 miles

2. Getting 500 miles of running in, with a super challenge of 600 miles

3. Getting 1200 minutes worth of planking in, with a super challenge of 1500 minutes

4. Having 150 “cheat” meals throughout the year, with a super challenge of only 50

5. Having 24 skipped workouts in the year (NOT a rest day, or a day where I have to change plans- days where I do not work out and it is not a scheduled rest day) with a super challenge of 2 (just in case of sickness)

Some Resolutions for 2020 are:

• Slater jersey & jeans (this pair of jeans and this football jersey are just slightly too small, like I can get them on but I don't feel good about it, but I have big plans to change that)

• Run 5K

• Run 10k

• Run 10 miler

• Run half marathon

• 18 miles in spin class (in one class)

• Read 25 books

• Make a garden

• >$5K in bank

• Give up soda

• Go on a solo mini vacation

• Finish a story

• Go hiking 10x

As of 0700 on January 2nd, I am 15 miles into my cycle journey, 1.5 miles into my running journey, and 30 seconds into my planking journey. I have a long ways to go but a whole year to do it.

[captainsoundvandaag]

How long to walk a mile? – Verified Tasks

How long to walk a mile?

The average time to walk one mile (M.T.) is the average distance covered. A mile defined as a distance from the centre of a track or surface to the nearest corner, or from a point on one of the track surfaces to an intersection. The distance covered is also called walking. According to the U.S. Census Bureau, there are 1.6 miles per person per day for all U.S. adults. That means that you would need to walk for 7.6 years if you were to complete the standard walking average (13 miles for males, 12.7 miles for females), or 10.3 years if you were to walk the usual passing average (20 miles for males, 12.7 miles for females).

The typical time for running a mile can be calculated using the following formulas.

Average Time 1 Hour 2 Hours 3 Hours 4 Hours 5 Hours 6 Hours 7 Hours 8 Hours 9 Hours 10 Hours 11 Hours 12 Minutes Total Miles (Miles per Minute) 20.0 21.0 20.3 20.7 21.7 21.9 22.0 22.8 23.1 23.8 24.0 24.9 25.0 24.9 25.3 25.6 25.7 26.1

These formulas will yield your average mile time. If you want a more comprehensive estimate, try the following equations.

Total Miles (Miles per Minute) 1 hour 15 minutes 2 hours 2 days 3 days 3 days 4 days 4 days 5 days 5 days 6 days 6 days 7 days 7 days 8 days 8 days 9 days 9 days 10 days 10 days 10 days 10 days 11 days 11 days 12 days 12 days 12 days Total Miles (Miles per Minute) 60.0 60.6 60.9 62.2 61.3 61.9 62.2 62.9 63.3 63.9 64.5 65.1 64.9 65.9 66.1 66.5 66.7 67.0 67.9 67.9 67.2 68.1 68.4 68.9

Now that you know how many miles your average running day takes to use this formula to determine your average distance. This formula assumes you spend 5 minutes running every minute of your day, or about 1.5 miles per day. If you’re running more, consider using a more aggressive formula such as the following:

Average Running Distance 1 hour 5 minutes 20 minutes 25 minutes 30 minutes 45 minutes 60 minutes 80 minutes 100 minutes

Here is a complete table for running in 3 months:

Monthly Running Total Miles Running Per Month Distance Running Per Day Average Running Distance 1/2 year 8,664.6 9,000.0 7,826.0 5,400.0 2/2 year 8,664.6 8,000.0 8,636.0 9,800.0 2.2 year 7,908.0 5,400.0 5,800.0 4,000.0 4.2 year 7,818.0 4,000.0 3,000.0 2,900.0 2.0 year 7.

So, if you start your journey from the ground up, you can walk a mile a day in less time. How Do I Do It?

1. If you want to start walking a mile a day, make a list of all your personal, personal goals. You could start here.

2. Get a friend or partner to walk with you and do a couple of steps along the way. (If they’re both wearing waterproof or rain jacket, they could do a couple of steps in one.)

3. The best way to begin a walk is with a hike, so try to get on a trail that is safe and well-marked. If you’re on foot, it’s best to start at different points along the path and continue your walk. (If you’re biking, the best advice I can give is to walk the first few miles with a friend or a partner.)

4. Remember that walking with a partner is a bit more physically challenging on a walk than without one, so keep your walking partner on your hip as you take a break for food or beverages.

5. Once you’re done with your hike or run, walk a mile or two for a walk to your car. Walk back to the trailhead.

Would you like to know how many calories you burn walking a mile?

Not many people know. So if you’re going to walk, you’d better make sure that you know how many calories you’re burning by the time you’re getting to your destination.

Here at Health.gov, we’re tracking your steps using wearable devices that are worn around your ankles. Your wrist has sensors that capture your heart rate, blood sugar, speed, and other metrics. When you wear the device, you’re logged into our smart fitness profile where you are encouraged to eat healthier and exercise regularly, but you can also choose to ignore those recommendations and walk away. If we’re not sure what you’ve been eating lately, we can tell — you’re missing an out.

This is precisely the kind of thing that I’d love to be able to do in my home. I love spending time at my favourite neighbourhood park and enjoying the beauty of my home’s landscaping. But how do I know if I’m eating enough protein? Well, it’s not as easy as merely sitting next to somebody else, because we’re all walking and talking when we walk home!

A smart GPS tracking device measures steps taken while you walk and then sends all of our data to Google’s health platform Fitbit so you can monitor your daily progress through the Fitbit app.

What’s important is that we know how much you’ve been eating and the calories you’ve consumed. The more calories you’ve eaten and the more you’ve walked on your daily calorie counts, the better your health! And the more calories you’ve walked, the better, too!

When you walk away from your tracker, your fitness profile updates so you can see how many additional steps you have left when you get to your next destination. Then, when you start your next route, your progress and your fitness profile update with those steps, so you are in the right place at the right time.

Here are some other ways you can see your steps while you go about your day:

You know your total number of steps every day.

You can log those steps from your Fitbit or Garmin Connect.

Also, you can log your steps when you step off an aeroplane, train or ride a horse.

If you have a Fitbit or Garmin Connect watch that is paired with the Fitbit app (for the Apple Watch), you can record your walk and run times directly from your Fitbit or Garmin device.

What Could Be Your Ideal LISS Workout

1. Lifting

One of the hardest muscles of all the muscles is the lats (upper back of the upper body), which we’ll cover in this guide. This is one of the most misunderstood muscles of the body, and we’re going to explain why.

In other words, it looks like a bunch of skinny little legs when you put your hand on it. And when most people look at it this way (which can be a lot of people who don’t like to lift), there’s a bunch of muscle that stretches into it and makes it look pretty.

However, these are the same muscles that most people have to spend a great deal of time in to learn to use in their daily life because they’re so tough to train.

If they could do a routine, that’s not going to change this, but there are a couple of different ways people can improve their deadlift if they were to focus on the lats.

How the Lats Can Improve

A couple of people do this: Mike “The Beast” McDaniel, the head of Strength and Conditioning on CBS Sports, and John Kettle and Dan Lieberman in the “MMA Mag” magazine have done great programs where they train the lats very slowly, very gradually, in the 90s/mid-90s.

The purpose of this is to get your body used to it using a variety of sets and reps. If you’re used to doing it as a single set, and you have a good general understanding of the lats, you can get it going very rapidly.

Here’s how I do my deadlift.

It’s like, a very, very, very light warm-up. It’s about 15-20 reps. It doesn’t have to be this great. But the idea is that I go into it and do 3-3-3-3-3, then I start doing sets of 5 to 10 reps. So it goes from there. This will work both the upper and lower back of the lats and the front of the lats. Then I’ll do three sets of 10 reps.

How Long Will It Take to Walk Miles and Kilometers?

We can’t know the answer to this question until someone does it. But we can calculate how long it probably takes to run 2 miles and 10 kilometres at the same pace.

This equation works as follows: Distance = Time – Distance (miles) (km) x (Time – Time (mile)) x (Time – Distance) x (Time – Time (km))

The equation is the same for any exercise, but we’ll ignore the time-only component in this case because it doesn’t affect the outcome much. We’ll take the equation as written above and subtract distance by the time. We’ll use “Time” to denote distance, so “2:10” would represent the same as “2:09” as we don’t have to use it.

Note: For speed records, the actual time is typically estimated by using a treadmill or a cycle ergometer. So the difference we measure in the equation is probably a bit less than 100 minutes, not a full second.

The result is that we’re probably only running the same distance for 10 miles, or about 60 seconds. We’ll get back to that later.

You Can Walk 100 Miles in 5 Minutes

The other important fact to keep in mind is that if you do the math, then a person can run the same distance for 5 minutes.

The time for the distance between two points is the square root of the distance between them. If your starting line has to be a mile away from the finish line (about 10 miles), then you have walked for one mile before you can get a second starting line (about 12 miles). So for your first-mile run, your distance from the starting line to the finish line is 4 miles (or 3 miles if you’re faster and run a long distance before reaching the finish mark). For your second mile run, your distance from the starting line to the finish line is 8 miles. So your distance from the finishing line to your running goal in a mile is 3.6 miles (or 2.6 miles if you’re faster). If you’re faster (running a long distance on your first mile run), your distance from the finished line is 4 miles; if you’re slower (running a long distance on your first mile run), your distance from your run goal is 9 miles; and if you’re slower (running a long distance on your first mile run), your distance from your run goal is 11.9 miles. It’s the same rule with meters from the start line to the finish line; if you’re faster (running a long distance off a start line), your distance from the finish line to the finish line is 4 miles (or 3 miles if you’re slower and run a long distance before reaching the finish mark); and if you’re slower (running a long distance off a finish line), your distance from the finish line to the finish line is 8 miles (or 5 miles if you’re slower and run a long distance before reaching the finish line); and if you’re faster (running a long distance off a finish line), your distance from the finish line to the finish line is 10 miles (or 6 miles if you’re slower and run a long distance before reaching the finish line); and if you’re slower (running a long distance off a finish line), your distance from your finish line to the finish line is 12 miles (or 7 miles if you’re slower and run a long distance before reaching the finish line).

So, what’s the average amount of time the world’s fastest sprinter has walked?

That’s quite a bit longer than the average American or Brit. But that’s because he or she is running the world record in some other sport.

To figure this out, we’ll do two more calculations. First, let’s say we’re going to compare how fast this American (and Brit) sprinter walked at 5 yards per second. We’ll divide that time by 100 to get the number required to break the 100-yard barrier.

Then, in the calculation of the actual distance, we’ll subtract the time and make the difference in miles. Read more on how Walking can help you in your life.

How Many Miles Is a 1k Run?

A 1k run is a marathon distance that is completed in 2 hours, 15 minutes, 7 seconds. Some people might think about using the number of the mile, and if you do, that’s fine. If you do not want to know the number of miles you are running, then you need to look up the distance on your phone or website.

1,200 miles is a 10-hour marathon and is usually run in 5 days.

1,800 miles is a 3-days marathon, which is generally 5-days.

2,000 miles is a 4-days marathon with an optional 5-daybreak or a 2-day marathon.

2,400 miles is a 1,000 mile ultra marathon which is usually 3-days.

We’ll give you some tips on how to maximize your best running results on a running trip.

1. Get an Early Start

If you have a day off the following morning, it’s probably best if you get the first run or two out of the door early.

That way, you will have more time to focus on eating and eating better the next time!

We also highly encourage you to make sure you get the “first-mile” workout before you leave your hotel.

As we just discussed, there are some benefits to having the first mile.

You can feel great right out from the gate!

It can give you something to think about for the day ahead.

In the end, a well-planned, well-balanced, balanced, and effective running workout is going to help you maximize your best running results.

2. Get Your Calories in a Quickly

If you have any chronic health issue, this is a great time to get that issue out of your system.

It’s a great time to exercise, to eat healthy snacks and to get some good quality time with family.

It can take just a few minutes or minutes and a little money to get in shape.

We encourage you to do as much as possible.

You may even need to put together one or two more runs regularly as you get in better shape!

Don’t give up! There is always a way to get in shape for running.

We also highly encourage you to do as much as possible.

You can read more about the benefits of getting some good quality running out on a running trip by clicking here.

3. Run the Longest Distance Possible

In our sport, we all have a certain threshold of distance that we can go before it starts becoming too taxing.

For example, some people can go for 3 to 4 miles but are not able to go longer than 10 miles with a full heart beating.

If you can’t run longer than a mile or two, you are too far from the next goal you set.

How Many Minutes Should I Take To Walk?

There are many opinions about the optimal time for walking, many of them based on the body’s natural reaction to walking. One of the reasons that walking speed seems to increase as we get older is that we can slow down and walk more slowly as our muscles age. However, research suggests that this isn’t always true.

In fact, the average age to walk is 25 years old. A recent study published in the British Journal of Medicine found that the average age of the oldest people to walk an average of 15 minutes daily was 33.8 years old, compared to 31 years old for those who did it less than 5 minutes a day. The researchers suggested that the reason why older people don’t walk 5 minutes a day is that they don’t need to!

The 1-Mile Walking Test

The first test on the Walk-Around-The-Track is done with the 1-mile loop from the start of the course, which starts with a short walk-around along the track to the middle portion of the circuit before heading back through the loop. The 1-mile test is used to determine how a rider would be able to accomplish the same speed in a race. The first race for this test was a 50k race at the Chicago Marathon. The 50k course included a 1.5-mile walk-around. The following year saw the competition at the Philadelphia Marathon, which was used as the first 50k race. In this second year of the event, the runners walked along the track for a total of 1.9 miles to get a good understanding of how they would be able, from start to finish, to run a 1.9-mile pace.

The 1-mile test is done by measuring the average distance over a given number of kilometres. The range is measured by taking the total length from start to finish, dividing that average distance by the distance for the whole race distance, and multiplying by 100. For the first two years, the distance was determined using 1 mile as the measurement standard. In the third and fourth years and before, the distance was determined using 2 meters as the standard.

The 1-mile test is done for the first time with a 50km race. The first race for the 50km race at the Chicago Marathon, the Chicago Marathon was used as the first 50km race. For starters, the race distance is determined as 3.5 miles as the race distance in the first four years of the competition. As the race distance increased, the runners were given the option of taking the distance, starting with 1.5 miles as their starting distance, going one mile at a time as they approached the finish line, or continuing the race until they ran out of energy, which is why the race distance was 2.5 miles in 2006 and 2.75 miles in 2007.

How Long Does It Take to Bike a Mile

The typical bicycle commute from Point A to Point B takes anywhere from 40 to 120 minutes, depending on the distance you want to bike in. On average, bike commuters tend to ride the bike from Point A to Point B approximately 3.2 miles, which equates to an average of 10 miles.

In addition to the actual time it takes to bike the distance, you also have to take some factors into account. For example, if you commute by car, chances it will take less than 10 minutes to get from one point to another. Therefore, you’ll spend less time cycling around the city and less time commuting.

If you don’t take into account such factors, then, your average bike trip will be significantly longer than 15 minutes (about 45 minutes). You will be spending more time commuting than cycling.

How to Plan Bicycling

To help you get to work more efficiently, you can plan your biking trips around the school, work, or the grocery store where you’re likely to visit often. Here are some ways to make things easier, like setting aside time for lunch or shopping.

If you’re planning your bicycle trip for more than the usual commute and would like to take your time, you could consider taking a walk to cool off before the bike ride. A 20-minute walk to cool off is recommended for most people, and you’re better off doing so when you can do so in as short of time as necessary.

If you’re planning a bike trip for school, visit a bike rental office to find a bike in short supply and then schedule a ride for yourself, or find someone who can help you find a bike for you. Be sure that you pay extra to get a rental bike and that you don’t need to buy a new one at the last minute. When you are looking for a new bike, ask for advice on how long to ride a certain amount (e.g. 20-minute walk), as this will help you decide how many minutes or miles to ride.

Related tags

walk time calculator, how long does it take to walk 1 km, how long does it take to run a mile, convert km to minutes driving, how long does it take to walk 5km, how long does it take to drive a mile, average 1 mile walk time by age, average heart rate after walking a mile, 1 mile run test chart, average time to walk a 5k, how far should a 70 year old walk, walking pace chart, walking a mile a day for a month, how long before weight loss walking, walking and weight loss success stories, can i walk myself thin, can i lose weight by walking 2 miles a day, lose 40 pounds walking, the daily plate walking calculator, lose weight by walking chart, how many pounds can you lose in 10 months, how long to cycle a mile, how long to walk a mile and a half, how long to drive a mile, how long to jog a mile, how long to walk 0.9 miles, how long to walk 8 miles, 40 minutes walking distance, 17 minute mile, average time to bike a mile, average time to walk a mile by age, how long does it take to walk 15 miles, how long does it take to walk a mile on average, how long is a mile, how long does it take to walk 5 miles

The post How long to walk a mile? – Verified Tasks appeared first on Verified Tasks.

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How long to walk a mile? – Verified Tasks

How long to walk a mile?

The average time to walk one mile (M.T.) is the average distance covered. A mile defined as a distance from the centre of a track or surface to the nearest corner, or from a point on one of the track surfaces to an intersection. The distance covered is also called walking. According to the U.S. Census Bureau, there are 1.6 miles per person per day for all U.S. adults. That means that you would need to walk for 7.6 years if you were to complete the standard walking average (13 miles for males, 12.7 miles for females), or 10.3 years if you were to walk the usual passing average (20 miles for males, 12.7 miles for females).

The typical time for running a mile can be calculated using the following formulas.

Average Time 1 Hour 2 Hours 3 Hours 4 Hours 5 Hours 6 Hours 7 Hours 8 Hours 9 Hours 10 Hours 11 Hours 12 Minutes Total Miles (Miles per Minute) 20.0 21.0 20.3 20.7 21.7 21.9 22.0 22.8 23.1 23.8 24.0 24.9 25.0 24.9 25.3 25.6 25.7 26.1

These formulas will yield your average mile time. If you want a more comprehensive estimate, try the following equations.

Total Miles (Miles per Minute) 1 hour 15 minutes 2 hours 2 days 3 days 3 days 4 days 4 days 5 days 5 days 6 days 6 days 7 days 7 days 8 days 8 days 9 days 9 days 10 days 10 days 10 days 10 days 11 days 11 days 12 days 12 days 12 days Total Miles (Miles per Minute) 60.0 60.6 60.9 62.2 61.3 61.9 62.2 62.9 63.3 63.9 64.5 65.1 64.9 65.9 66.1 66.5 66.7 67.0 67.9 67.9 67.2 68.1 68.4 68.9

Now that you know how many miles your average running day takes to use this formula to determine your average distance. This formula assumes you spend 5 minutes running every minute of your day, or about 1.5 miles per day. If you’re running more, consider using a more aggressive formula such as the following:

Average Running Distance 1 hour 5 minutes 20 minutes 25 minutes 30 minutes 45 minutes 60 minutes 80 minutes 100 minutes

Here is a complete table for running in 3 months:

Monthly Running Total Miles Running Per Month Distance Running Per Day Average Running Distance 1/2 year 8,664.6 9,000.0 7,826.0 5,400.0 2/2 year 8,664.6 8,000.0 8,636.0 9,800.0 2.2 year 7,908.0 5,400.0 5,800.0 4,000.0 4.2 year 7,818.0 4,000.0 3,000.0 2,900.0 2.0 year 7.

So, if you start your journey from the ground up, you can walk a mile a day in less time. How Do I Do It?

1. If you want to start walking a mile a day, make a list of all your personal, personal goals. You could start here.

2. Get a friend or partner to walk with you and do a couple of steps along the way. (If they’re both wearing waterproof or rain jacket, they could do a couple of steps in one.)

3. The best way to begin a walk is with a hike, so try to get on a trail that is safe and well-marked. If you’re on foot, it’s best to start at different points along the path and continue your walk. (If you’re biking, the best advice I can give is to walk the first few miles with a friend or a partner.)

4. Remember that walking with a partner is a bit more physically challenging on a walk than without one, so keep your walking partner on your hip as you take a break for food or beverages.

5. Once you’re done with your hike or run, walk a mile or two for a walk to your car. Walk back to the trailhead.

Would you like to know how many calories you burn walking a mile?

Not many people know. So if you’re going to walk, you’d better make sure that you know how many calories you’re burning by the time you’re getting to your destination.

Here at Health.gov, we’re tracking your steps using wearable devices that are worn around your ankles. Your wrist has sensors that capture your heart rate, blood sugar, speed, and other metrics. When you wear the device, you’re logged into our smart fitness profile where you are encouraged to eat healthier and exercise regularly, but you can also choose to ignore those recommendations and walk away. If we’re not sure what you’ve been eating lately, we can tell — you’re missing an out.

This is precisely the kind of thing that I’d love to be able to do in my home. I love spending time at my favourite neighbourhood park and enjoying the beauty of my home’s landscaping. But how do I know if I’m eating enough protein? Well, it’s not as easy as merely sitting next to somebody else, because we’re all walking and talking when we walk home!

A smart GPS tracking device measures steps taken while you walk and then sends all of our data to Google’s health platform Fitbit so you can monitor your daily progress through the Fitbit app.

What’s important is that we know how much you’ve been eating and the calories you’ve consumed. The more calories you’ve eaten and the more you’ve walked on your daily calorie counts, the better your health! And the more calories you’ve walked, the better, too!

When you walk away from your tracker, your fitness profile updates so you can see how many additional steps you have left when you get to your next destination. Then, when you start your next route, your progress and your fitness profile update with those steps, so you are in the right place at the right time.

Here are some other ways you can see your steps while you go about your day:

You know your total number of steps every day.

You can log those steps from your Fitbit or Garmin Connect.

Also, you can log your steps when you step off an aeroplane, train or ride a horse.

If you have a Fitbit or Garmin Connect watch that is paired with the Fitbit app (for the Apple Watch), you can record your walk and run times directly from your Fitbit or Garmin device.

What Could Be Your Ideal LISS Workout

1. Lifting

One of the hardest muscles of all the muscles is the lats (upper back of the upper body), which we’ll cover in this guide. This is one of the most misunderstood muscles of the body, and we’re going to explain why.

In other words, it looks like a bunch of skinny little legs when you put your hand on it. And when most people look at it this way (which can be a lot of people who don’t like to lift), there’s a bunch of muscle that stretches into it and makes it look pretty.

However, these are the same muscles that most people have to spend a great deal of time in to learn to use in their daily life because they’re so tough to train.

If they could do a routine, that’s not going to change this, but there are a couple of different ways people can improve their deadlift if they were to focus on the lats.

How the Lats Can Improve

A couple of people do this: Mike “The Beast” McDaniel, the head of Strength and Conditioning on CBS Sports, and John Kettle and Dan Lieberman in the “MMA Mag” magazine have done great programs where they train the lats very slowly, very gradually, in the 90s/mid-90s.

The purpose of this is to get your body used to it using a variety of sets and reps. If you’re used to doing it as a single set, and you have a good general understanding of the lats, you can get it going very rapidly.

Here’s how I do my deadlift.

It’s like, a very, very, very light warm-up. It’s about 15-20 reps. It doesn’t have to be this great. But the idea is that I go into it and do 3-3-3-3-3, then I start doing sets of 5 to 10 reps. So it goes from there. This will work both the upper and lower back of the lats and the front of the lats. Then I’ll do three sets of 10 reps.

How Long Will It Take to Walk Miles and Kilometers?

We can’t know the answer to this question until someone does it. But we can calculate how long it probably takes to run 2 miles and 10 kilometres at the same pace.

This equation works as follows: Distance = Time – Distance (miles) (km) x (Time – Time (mile)) x (Time – Distance) x (Time – Time (km))

The equation is the same for any exercise, but we’ll ignore the time-only component in this case because it doesn’t affect the outcome much. We’ll take the equation as written above and subtract distance by the time. We’ll use “Time” to denote distance, so “2:10” would represent the same as “2:09” as we don’t have to use it.

Note: For speed records, the actual time is typically estimated by using a treadmill or a cycle ergometer. So the difference we measure in the equation is probably a bit less than 100 minutes, not a full second.

The result is that we’re probably only running the same distance for 10 miles, or about 60 seconds. We’ll get back to that later.

You Can Walk 100 Miles in 5 Minutes

The other important fact to keep in mind is that if you do the math, then a person can run the same distance for 5 minutes.

The time for the distance between two points is the square root of the distance between them. If your starting line has to be a mile away from the finish line (about 10 miles), then you have walked for one mile before you can get a second starting line (about 12 miles). So for your first-mile run, your distance from the starting line to the finish line is 4 miles (or 3 miles if you’re faster and run a long distance before reaching the finish mark). For your second mile run, your distance from the starting line to the finish line is 8 miles. So your distance from the finishing line to your running goal in a mile is 3.6 miles (or 2.6 miles if you’re faster). If you’re faster (running a long distance on your first mile run), your distance from the finished line is 4 miles; if you’re slower (running a long distance on your first mile run), your distance from your run goal is 9 miles; and if you’re slower (running a long distance on your first mile run), your distance from your run goal is 11.9 miles. It’s the same rule with meters from the start line to the finish line; if you’re faster (running a long distance off a start line), your distance from the finish line to the finish line is 4 miles (or 3 miles if you’re slower and run a long distance before reaching the finish mark); and if you’re slower (running a long distance off a finish line), your distance from the finish line to the finish line is 8 miles (or 5 miles if you’re slower and run a long distance before reaching the finish line); and if you’re faster (running a long distance off a finish line), your distance from the finish line to the finish line is 10 miles (or 6 miles if you’re slower and run a long distance before reaching the finish line); and if you’re slower (running a long distance off a finish line), your distance from your finish line to the finish line is 12 miles (or 7 miles if you’re slower and run a long distance before reaching the finish line).

So, what’s the average amount of time the world’s fastest sprinter has walked?

That’s quite a bit longer than the average American or Brit. But that’s because he or she is running the world record in some other sport.

To figure this out, we’ll do two more calculations. First, let’s say we’re going to compare how fast this American (and Brit) sprinter walked at 5 yards per second. We’ll divide that time by 100 to get the number required to break the 100-yard barrier.

Then, in the calculation of the actual distance, we’ll subtract the time and make the difference in miles. Read more on how Walking can help you in your life.

How Many Miles Is a 1k Run?

A 1k run is a marathon distance that is completed in 2 hours, 15 minutes, 7 seconds. Some people might think about using the number of the mile, and if you do, that’s fine. If you do not want to know the number of miles you are running, then you need to look up the distance on your phone or website.

1,200 miles is a 10-hour marathon and is usually run in 5 days.

1,800 miles is a 3-days marathon, which is generally 5-days.

2,000 miles is a 4-days marathon with an optional 5-daybreak or a 2-day marathon.

2,400 miles is a 1,000 mile ultra marathon which is usually 3-days.

We’ll give you some tips on how to maximize your best running results on a running trip.

1. Get an Early Start

If you have a day off the following morning, it’s probably best if you get the first run or two out of the door early.

That way, you will have more time to focus on eating and eating better the next time!

We also highly encourage you to make sure you get the “first-mile” workout before you leave your hotel.

As we just discussed, there are some benefits to having the first mile.

You can feel great right out from the gate!

It can give you something to think about for the day ahead.

In the end, a well-planned, well-balanced, balanced, and effective running workout is going to help you maximize your best running results.

2. Get Your Calories in a Quickly

If you have any chronic health issue, this is a great time to get that issue out of your system.

It’s a great time to exercise, to eat healthy snacks and to get some good quality time with family.

It can take just a few minutes or minutes and a little money to get in shape.

We encourage you to do as much as possible.

You may even need to put together one or two more runs regularly as you get in better shape!

Don’t give up! There is always a way to get in shape for running.

We also highly encourage you to do as much as possible.

You can read more about the benefits of getting some good quality running out on a running trip by clicking here.

3. Run the Longest Distance Possible

In our sport, we all have a certain threshold of distance that we can go before it starts becoming too taxing.

For example, some people can go for 3 to 4 miles but are not able to go longer than 10 miles with a full heart beating.

If you can’t run longer than a mile or two, you are too far from the next goal you set.

How Many Minutes Should I Take To Walk?

There are many opinions about the optimal time for walking, many of them based on the body’s natural reaction to walking. One of the reasons that walking speed seems to increase as we get older is that we can slow down and walk more slowly as our muscles age. However, research suggests that this isn’t always true.

In fact, the average age to walk is 25 years old. A recent study published in the British Journal of Medicine found that the average age of the oldest people to walk an average of 15 minutes daily was 33.8 years old, compared to 31 years old for those who did it less than 5 minutes a day. The researchers suggested that the reason why older people don’t walk 5 minutes a day is that they don’t need to!

The 1-Mile Walking Test

The first test on the Walk-Around-The-Track is done with the 1-mile loop from the start of the course, which starts with a short walk-around along the track to the middle portion of the circuit before heading back through the loop. The 1-mile test is used to determine how a rider would be able to accomplish the same speed in a race. The first race for this test was a 50k race at the Chicago Marathon. The 50k course included a 1.5-mile walk-around. The following year saw the competition at the Philadelphia Marathon, which was used as the first 50k race. In this second year of the event, the runners walked along the track for a total of 1.9 miles to get a good understanding of how they would be able, from start to finish, to run a 1.9-mile pace.

The 1-mile test is done by measuring the average distance over a given number of kilometres. The range is measured by taking the total length from start to finish, dividing that average distance by the distance for the whole race distance, and multiplying by 100. For the first two years, the distance was determined using 1 mile as the measurement standard. In the third and fourth years and before, the distance was determined using 2 meters as the standard.

The 1-mile test is done for the first time with a 50km race. The first race for the 50km race at the Chicago Marathon, the Chicago Marathon was used as the first 50km race. For starters, the race distance is determined as 3.5 miles as the race distance in the first four years of the competition. As the race distance increased, the runners were given the option of taking the distance, starting with 1.5 miles as their starting distance, going one mile at a time as they approached the finish line, or continuing the race until they ran out of energy, which is why the race distance was 2.5 miles in 2006 and 2.75 miles in 2007.

How Long Does It Take to Bike a Mile

The typical bicycle commute from Point A to Point B takes anywhere from 40 to 120 minutes, depending on the distance you want to bike in. On average, bike commuters tend to ride the bike from Point A to Point B approximately 3.2 miles, which equates to an average of 10 miles.

In addition to the actual time it takes to bike the distance, you also have to take some factors into account. For example, if you commute by car, chances it will take less than 10 minutes to get from one point to another. Therefore, you’ll spend less time cycling around the city and less time commuting.

If you don’t take into account such factors, then, your average bike trip will be significantly longer than 15 minutes (about 45 minutes). You will be spending more time commuting than cycling.

How to Plan Bicycling

To help you get to work more efficiently, you can plan your biking trips around the school, work, or the grocery store where you’re likely to visit often. Here are some ways to make things easier, like setting aside time for lunch or shopping.

If you’re planning your bicycle trip for more than the usual commute and would like to take your time, you could consider taking a walk to cool off before the bike ride. A 20-minute walk to cool off is recommended for most people, and you’re better off doing so when you can do so in as short of time as necessary.

If you’re planning a bike trip for school, visit a bike rental office to find a bike in short supply and then schedule a ride for yourself, or find someone who can help you find a bike for you. Be sure that you pay extra to get a rental bike and that you don’t need to buy a new one at the last minute. When you are looking for a new bike, ask for advice on how long to ride a certain amount (e.g. 20-minute walk), as this will help you decide how many minutes or miles to ride.

Related tags

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The post How long to walk a mile? – Verified Tasks appeared first on Verified Tasks.

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How long to walk a mile? – Verified Tasks

How long to walk a mile?

The average time to walk one mile (M.T.) is the average distance covered. A mile defined as a distance from the centre of a track or surface to the nearest corner, or from a point on one of the track surfaces to an intersection. The distance covered is also called walking. According to the U.S. Census Bureau, there are 1.6 miles per person per day for all U.S. adults. That means that you would need to walk for 7.6 years if you were to complete the standard walking average (13 miles for males, 12.7 miles for females), or 10.3 years if you were to walk the usual passing average (20 miles for males, 12.7 miles for females).

The typical time for running a mile can be calculated using the following formulas.

Average Time 1 Hour 2 Hours 3 Hours 4 Hours 5 Hours 6 Hours 7 Hours 8 Hours 9 Hours 10 Hours 11 Hours 12 Minutes Total Miles (Miles per Minute) 20.0 21.0 20.3 20.7 21.7 21.9 22.0 22.8 23.1 23.8 24.0 24.9 25.0 24.9 25.3 25.6 25.7 26.1

These formulas will yield your average mile time. If you want a more comprehensive estimate, try the following equations.

Total Miles (Miles per Minute) 1 hour 15 minutes 2 hours 2 days 3 days 3 days 4 days 4 days 5 days 5 days 6 days 6 days 7 days 7 days 8 days 8 days 9 days 9 days 10 days 10 days 10 days 10 days 11 days 11 days 12 days 12 days 12 days Total Miles (Miles per Minute) 60.0 60.6 60.9 62.2 61.3 61.9 62.2 62.9 63.3 63.9 64.5 65.1 64.9 65.9 66.1 66.5 66.7 67.0 67.9 67.9 67.2 68.1 68.4 68.9

Now that you know how many miles your average running day takes to use this formula to determine your average distance. This formula assumes you spend 5 minutes running every minute of your day, or about 1.5 miles per day. If you’re running more, consider using a more aggressive formula such as the following:

Average Running Distance 1 hour 5 minutes 20 minutes 25 minutes 30 minutes 45 minutes 60 minutes 80 minutes 100 minutes

Here is a complete table for running in 3 months:

Monthly Running Total Miles Running Per Month Distance Running Per Day Average Running Distance 1/2 year 8,664.6 9,000.0 7,826.0 5,400.0 2/2 year 8,664.6 8,000.0 8,636.0 9,800.0 2.2 year 7,908.0 5,400.0 5,800.0 4,000.0 4.2 year 7,818.0 4,000.0 3,000.0 2,900.0 2.0 year 7.

So, if you start your journey from the ground up, you can walk a mile a day in less time. How Do I Do It?

1. If you want to start walking a mile a day, make a list of all your personal, personal goals. You could start here.

2. Get a friend or partner to walk with you and do a couple of steps along the way. (If they’re both wearing waterproof or rain jacket, they could do a couple of steps in one.)

3. The best way to begin a walk is with a hike, so try to get on a trail that is safe and well-marked. If you’re on foot, it’s best to start at different points along the path and continue your walk. (If you’re biking, the best advice I can give is to walk the first few miles with a friend or a partner.)

4. Remember that walking with a partner is a bit more physically challenging on a walk than without one, so keep your walking partner on your hip as you take a break for food or beverages.

5. Once you’re done with your hike or run, walk a mile or two for a walk to your car. Walk back to the trailhead.

Would you like to know how many calories you burn walking a mile?

Not many people know. So if you’re going to walk, you’d better make sure that you know how many calories you’re burning by the time you’re getting to your destination.

Here at Health.gov, we’re tracking your steps using wearable devices that are worn around your ankles. Your wrist has sensors that capture your heart rate, blood sugar, speed, and other metrics. When you wear the device, you’re logged into our smart fitness profile where you are encouraged to eat healthier and exercise regularly, but you can also choose to ignore those recommendations and walk away. If we’re not sure what you’ve been eating lately, we can tell — you’re missing an out.

This is precisely the kind of thing that I’d love to be able to do in my home. I love spending time at my favourite neighbourhood park and enjoying the beauty of my home’s landscaping. But how do I know if I’m eating enough protein? Well, it’s not as easy as merely sitting next to somebody else, because we’re all walking and talking when we walk home!

A smart GPS tracking device measures steps taken while you walk and then sends all of our data to Google’s health platform Fitbit so you can monitor your daily progress through the Fitbit app.

What’s important is that we know how much you’ve been eating and the calories you’ve consumed. The more calories you’ve eaten and the more you’ve walked on your daily calorie counts, the better your health! And the more calories you’ve walked, the better, too!

When you walk away from your tracker, your fitness profile updates so you can see how many additional steps you have left when you get to your next destination. Then, when you start your next route, your progress and your fitness profile update with those steps, so you are in the right place at the right time.

Here are some other ways you can see your steps while you go about your day:

You know your total number of steps every day.

You can log those steps from your Fitbit or Garmin Connect.

Also, you can log your steps when you step off an aeroplane, train or ride a horse.

If you have a Fitbit or Garmin Connect watch that is paired with the Fitbit app (for the Apple Watch), you can record your walk and run times directly from your Fitbit or Garmin device.

What Could Be Your Ideal LISS Workout

1. Lifting

One of the hardest muscles of all the muscles is the lats (upper back of the upper body), which we’ll cover in this guide. This is one of the most misunderstood muscles of the body, and we’re going to explain why.

In other words, it looks like a bunch of skinny little legs when you put your hand on it. And when most people look at it this way (which can be a lot of people who don’t like to lift), there’s a bunch of muscle that stretches into it and makes it look pretty.

However, these are the same muscles that most people have to spend a great deal of time in to learn to use in their daily life because they’re so tough to train.

If they could do a routine, that’s not going to change this, but there are a couple of different ways people can improve their deadlift if they were to focus on the lats.

How the Lats Can Improve

A couple of people do this: Mike “The Beast” McDaniel, the head of Strength and Conditioning on CBS Sports, and John Kettle and Dan Lieberman in the “MMA Mag” magazine have done great programs where they train the lats very slowly, very gradually, in the 90s/mid-90s.

The purpose of this is to get your body used to it using a variety of sets and reps. If you’re used to doing it as a single set, and you have a good general understanding of the lats, you can get it going very rapidly.

Here’s how I do my deadlift.

It’s like, a very, very, very light warm-up. It’s about 15-20 reps. It doesn’t have to be this great. But the idea is that I go into it and do 3-3-3-3-3, then I start doing sets of 5 to 10 reps. So it goes from there. This will work both the upper and lower back of the lats and the front of the lats. Then I’ll do three sets of 10 reps.

How Long Will It Take to Walk Miles and Kilometers?

We can’t know the answer to this question until someone does it. But we can calculate how long it probably takes to run 2 miles and 10 kilometres at the same pace.

This equation works as follows: Distance = Time – Distance (miles) (km) x (Time – Time (mile)) x (Time – Distance) x (Time – Time (km))

The equation is the same for any exercise, but we’ll ignore the time-only component in this case because it doesn’t affect the outcome much. We’ll take the equation as written above and subtract distance by the time. We’ll use “Time” to denote distance, so “2:10” would represent the same as “2:09” as we don’t have to use it.

Note: For speed records, the actual time is typically estimated by using a treadmill or a cycle ergometer. So the difference we measure in the equation is probably a bit less than 100 minutes, not a full second.

The result is that we’re probably only running the same distance for 10 miles, or about 60 seconds. We’ll get back to that later.

You Can Walk 100 Miles in 5 Minutes

The other important fact to keep in mind is that if you do the math, then a person can run the same distance for 5 minutes.

The time for the distance between two points is the square root of the distance between them. If your starting line has to be a mile away from the finish line (about 10 miles), then you have walked for one mile before you can get a second starting line (about 12 miles). So for your first-mile run, your distance from the starting line to the finish line is 4 miles (or 3 miles if you’re faster and run a long distance before reaching the finish mark). For your second mile run, your distance from the starting line to the finish line is 8 miles. So your distance from the finishing line to your running goal in a mile is 3.6 miles (or 2.6 miles if you’re faster). If you’re faster (running a long distance on your first mile run), your distance from the finished line is 4 miles; if you’re slower (running a long distance on your first mile run), your distance from your run goal is 9 miles; and if you’re slower (running a long distance on your first mile run), your distance from your run goal is 11.9 miles. It’s the same rule with meters from the start line to the finish line; if you’re faster (running a long distance off a start line), your distance from the finish line to the finish line is 4 miles (or 3 miles if you’re slower and run a long distance before reaching the finish mark); and if you’re slower (running a long distance off a finish line), your distance from the finish line to the finish line is 8 miles (or 5 miles if you’re slower and run a long distance before reaching the finish line); and if you’re faster (running a long distance off a finish line), your distance from the finish line to the finish line is 10 miles (or 6 miles if you’re slower and run a long distance before reaching the finish line); and if you’re slower (running a long distance off a finish line), your distance from your finish line to the finish line is 12 miles (or 7 miles if you’re slower and run a long distance before reaching the finish line).

So, what’s the average amount of time the world’s fastest sprinter has walked?

That’s quite a bit longer than the average American or Brit. But that’s because he or she is running the world record in some other sport.

To figure this out, we’ll do two more calculations. First, let’s say we’re going to compare how fast this American (and Brit) sprinter walked at 5 yards per second. We’ll divide that time by 100 to get the number required to break the 100-yard barrier.

Then, in the calculation of the actual distance, we’ll subtract the time and make the difference in miles. Read more on how Walking can help you in your life.

How Many Miles Is a 1k Run?

A 1k run is a marathon distance that is completed in 2 hours, 15 minutes, 7 seconds. Some people might think about using the number of the mile, and if you do, that’s fine. If you do not want to know the number of miles you are running, then you need to look up the distance on your phone or website.

1,200 miles is a 10-hour marathon and is usually run in 5 days.

1,800 miles is a 3-days marathon, which is generally 5-days.

2,000 miles is a 4-days marathon with an optional 5-daybreak or a 2-day marathon.

2,400 miles is a 1,000 mile ultra marathon which is usually 3-days.

We’ll give you some tips on how to maximize your best running results on a running trip.

1. Get an Early Start

If you have a day off the following morning, it’s probably best if you get the first run or two out of the door early.

That way, you will have more time to focus on eating and eating better the next time!

We also highly encourage you to make sure you get the “first-mile” workout before you leave your hotel.

As we just discussed, there are some benefits to having the first mile.

You can feel great right out from the gate!

It can give you something to think about for the day ahead.

In the end, a well-planned, well-balanced, balanced, and effective running workout is going to help you maximize your best running results.

2. Get Your Calories in a Quickly

If you have any chronic health issue, this is a great time to get that issue out of your system.

It’s a great time to exercise, to eat healthy snacks and to get some good quality time with family.

It can take just a few minutes or minutes and a little money to get in shape.

We encourage you to do as much as possible.

You may even need to put together one or two more runs regularly as you get in better shape!

Don’t give up! There is always a way to get in shape for running.

We also highly encourage you to do as much as possible.

You can read more about the benefits of getting some good quality running out on a running trip by clicking here.

3. Run the Longest Distance Possible

In our sport, we all have a certain threshold of distance that we can go before it starts becoming too taxing.

For example, some people can go for 3 to 4 miles but are not able to go longer than 10 miles with a full heart beating.

If you can’t run longer than a mile or two, you are too far from the next goal you set.

How Many Minutes Should I Take To Walk?

There are many opinions about the optimal time for walking, many of them based on the body’s natural reaction to walking. One of the reasons that walking speed seems to increase as we get older is that we can slow down and walk more slowly as our muscles age. However, research suggests that this isn’t always true.

In fact, the average age to walk is 25 years old. A recent study published in the British Journal of Medicine found that the average age of the oldest people to walk an average of 15 minutes daily was 33.8 years old, compared to 31 years old for those who did it less than 5 minutes a day. The researchers suggested that the reason why older people don’t walk 5 minutes a day is that they don’t need to!

The 1-Mile Walking Test

The first test on the Walk-Around-The-Track is done with the 1-mile loop from the start of the course, which starts with a short walk-around along the track to the middle portion of the circuit before heading back through the loop. The 1-mile test is used to determine how a rider would be able to accomplish the same speed in a race. The first race for this test was a 50k race at the Chicago Marathon. The 50k course included a 1.5-mile walk-around. The following year saw the competition at the Philadelphia Marathon, which was used as the first 50k race. In this second year of the event, the runners walked along the track for a total of 1.9 miles to get a good understanding of how they would be able, from start to finish, to run a 1.9-mile pace.

The 1-mile test is done by measuring the average distance over a given number of kilometres. The range is measured by taking the total length from start to finish, dividing that average distance by the distance for the whole race distance, and multiplying by 100. For the first two years, the distance was determined using 1 mile as the measurement standard. In the third and fourth years and before, the distance was determined using 2 meters as the standard.

The 1-mile test is done for the first time with a 50km race. The first race for the 50km race at the Chicago Marathon, the Chicago Marathon was used as the first 50km race. For starters, the race distance is determined as 3.5 miles as the race distance in the first four years of the competition. As the race distance increased, the runners were given the option of taking the distance, starting with 1.5 miles as their starting distance, going one mile at a time as they approached the finish line, or continuing the race until they ran out of energy, which is why the race distance was 2.5 miles in 2006 and 2.75 miles in 2007.

How Long Does It Take to Bike a Mile

The typical bicycle commute from Point A to Point B takes anywhere from 40 to 120 minutes, depending on the distance you want to bike in. On average, bike commuters tend to ride the bike from Point A to Point B approximately 3.2 miles, which equates to an average of 10 miles.

In addition to the actual time it takes to bike the distance, you also have to take some factors into account. For example, if you commute by car, chances it will take less than 10 minutes to get from one point to another. Therefore, you’ll spend less time cycling around the city and less time commuting.

If you don’t take into account such factors, then, your average bike trip will be significantly longer than 15 minutes (about 45 minutes). You will be spending more time commuting than cycling.

How to Plan Bicycling

To help you get to work more efficiently, you can plan your biking trips around the school, work, or the grocery store where you’re likely to visit often. Here are some ways to make things easier, like setting aside time for lunch or shopping.

If you’re planning your bicycle trip for more than the usual commute and would like to take your time, you could consider taking a walk to cool off before the bike ride. A 20-minute walk to cool off is recommended for most people, and you’re better off doing so when you can do so in as short of time as necessary.

If you’re planning a bike trip for school, visit a bike rental office to find a bike in short supply and then schedule a ride for yourself, or find someone who can help you find a bike for you. Be sure that you pay extra to get a rental bike and that you don’t need to buy a new one at the last minute. When you are looking for a new bike, ask for advice on how long to ride a certain amount (e.g. 20-minute walk), as this will help you decide how many minutes or miles to ride.

Related tags

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The post How long to walk a mile? – Verified Tasks appeared first on Verified Tasks.

[blog-vahsicicek-blog]

How long to walk a mile? – Verified Tasks

How long to walk a mile?

The average time to walk one mile (M.T.) is the average distance covered. A mile defined as a distance from the centre of a track or surface to the nearest corner, or from a point on one of the track surfaces to an intersection. The distance covered is also called walking. According to the U.S. Census Bureau, there are 1.6 miles per person per day for all U.S. adults. That means that you would need to walk for 7.6 years if you were to complete the standard walking average (13 miles for males, 12.7 miles for females), or 10.3 years if you were to walk the usual passing average (20 miles for males, 12.7 miles for females).

The typical time for running a mile can be calculated using the following formulas.

Average Time 1 Hour 2 Hours 3 Hours 4 Hours 5 Hours 6 Hours 7 Hours 8 Hours 9 Hours 10 Hours 11 Hours 12 Minutes Total Miles (Miles per Minute) 20.0 21.0 20.3 20.7 21.7 21.9 22.0 22.8 23.1 23.8 24.0 24.9 25.0 24.9 25.3 25.6 25.7 26.1

These formulas will yield your average mile time. If you want a more comprehensive estimate, try the following equations.

Total Miles (Miles per Minute) 1 hour 15 minutes 2 hours 2 days 3 days 3 days 4 days 4 days 5 days 5 days 6 days 6 days 7 days 7 days 8 days 8 days 9 days 9 days 10 days 10 days 10 days 10 days 11 days 11 days 12 days 12 days 12 days Total Miles (Miles per Minute) 60.0 60.6 60.9 62.2 61.3 61.9 62.2 62.9 63.3 63.9 64.5 65.1 64.9 65.9 66.1 66.5 66.7 67.0 67.9 67.9 67.2 68.1 68.4 68.9

Now that you know how many miles your average running day takes to use this formula to determine your average distance. This formula assumes you spend 5 minutes running every minute of your day, or about 1.5 miles per day. If you’re running more, consider using a more aggressive formula such as the following:

Average Running Distance 1 hour 5 minutes 20 minutes 25 minutes 30 minutes 45 minutes 60 minutes 80 minutes 100 minutes

Here is a complete table for running in 3 months:

Monthly Running Total Miles Running Per Month Distance Running Per Day Average Running Distance 1/2 year 8,664.6 9,000.0 7,826.0 5,400.0 2/2 year 8,664.6 8,000.0 8,636.0 9,800.0 2.2 year 7,908.0 5,400.0 5,800.0 4,000.0 4.2 year 7,818.0 4,000.0 3,000.0 2,900.0 2.0 year 7.

So, if you start your journey from the ground up, you can walk a mile a day in less time. How Do I Do It?

1. If you want to start walking a mile a day, make a list of all your personal, personal goals. You could start here.

2. Get a friend or partner to walk with you and do a couple of steps along the way. (If they’re both wearing waterproof or rain jacket, they could do a couple of steps in one.)

3. The best way to begin a walk is with a hike, so try to get on a trail that is safe and well-marked. If you’re on foot, it’s best to start at different points along the path and continue your walk. (If you’re biking, the best advice I can give is to walk the first few miles with a friend or a partner.)

4. Remember that walking with a partner is a bit more physically challenging on a walk than without one, so keep your walking partner on your hip as you take a break for food or beverages.

5. Once you’re done with your hike or run, walk a mile or two for a walk to your car. Walk back to the trailhead.

Would you like to know how many calories you burn walking a mile?

Not many people know. So if you’re going to walk, you’d better make sure that you know how many calories you’re burning by the time you’re getting to your destination.

Here at Health.gov, we’re tracking your steps using wearable devices that are worn around your ankles. Your wrist has sensors that capture your heart rate, blood sugar, speed, and other metrics. When you wear the device, you’re logged into our smart fitness profile where you are encouraged to eat healthier and exercise regularly, but you can also choose to ignore those recommendations and walk away. If we’re not sure what you’ve been eating lately, we can tell — you’re missing an out.

This is precisely the kind of thing that I’d love to be able to do in my home. I love spending time at my favourite neighbourhood park and enjoying the beauty of my home’s landscaping. But how do I know if I’m eating enough protein? Well, it’s not as easy as merely sitting next to somebody else, because we’re all walking and talking when we walk home!

A smart GPS tracking device measures steps taken while you walk and then sends all of our data to Google’s health platform Fitbit so you can monitor your daily progress through the Fitbit app.

What’s important is that we know how much you’ve been eating and the calories you’ve consumed. The more calories you’ve eaten and the more you’ve walked on your daily calorie counts, the better your health! And the more calories you’ve walked, the better, too!

When you walk away from your tracker, your fitness profile updates so you can see how many additional steps you have left when you get to your next destination. Then, when you start your next route, your progress and your fitness profile update with those steps, so you are in the right place at the right time.

Here are some other ways you can see your steps while you go about your day:

You know your total number of steps every day.

You can log those steps from your Fitbit or Garmin Connect.

Also, you can log your steps when you step off an aeroplane, train or ride a horse.

If you have a Fitbit or Garmin Connect watch that is paired with the Fitbit app (for the Apple Watch), you can record your walk and run times directly from your Fitbit or Garmin device.

What Could Be Your Ideal LISS Workout

1. Lifting

One of the hardest muscles of all the muscles is the lats (upper back of the upper body), which we’ll cover in this guide. This is one of the most misunderstood muscles of the body, and we’re going to explain why.

In other words, it looks like a bunch of skinny little legs when you put your hand on it. And when most people look at it this way (which can be a lot of people who don’t like to lift), there’s a bunch of muscle that stretches into it and makes it look pretty.

However, these are the same muscles that most people have to spend a great deal of time in to learn to use in their daily life because they’re so tough to train.

If they could do a routine, that’s not going to change this, but there are a couple of different ways people can improve their deadlift if they were to focus on the lats.

How the Lats Can Improve

A couple of people do this: Mike “The Beast” McDaniel, the head of Strength and Conditioning on CBS Sports, and John Kettle and Dan Lieberman in the “MMA Mag” magazine have done great programs where they train the lats very slowly, very gradually, in the 90s/mid-90s.

The purpose of this is to get your body used to it using a variety of sets and reps. If you’re used to doing it as a single set, and you have a good general understanding of the lats, you can get it going very rapidly.

Here’s how I do my deadlift.

It’s like, a very, very, very light warm-up. It’s about 15-20 reps. It doesn’t have to be this great. But the idea is that I go into it and do 3-3-3-3-3, then I start doing sets of 5 to 10 reps. So it goes from there. This will work both the upper and lower back of the lats and the front of the lats. Then I’ll do three sets of 10 reps.

How Long Will It Take to Walk Miles and Kilometers?

We can’t know the answer to this question until someone does it. But we can calculate how long it probably takes to run 2 miles and 10 kilometres at the same pace.

This equation works as follows: Distance = Time – Distance (miles) (km) x (Time – Time (mile)) x (Time – Distance) x (Time – Time (km))

The equation is the same for any exercise, but we’ll ignore the time-only component in this case because it doesn’t affect the outcome much. We’ll take the equation as written above and subtract distance by the time. We’ll use “Time” to denote distance, so “2:10” would represent the same as “2:09” as we don’t have to use it.

Note: For speed records, the actual time is typically estimated by using a treadmill or a cycle ergometer. So the difference we measure in the equation is probably a bit less than 100 minutes, not a full second.

The result is that we’re probably only running the same distance for 10 miles, or about 60 seconds. We’ll get back to that later.

You Can Walk 100 Miles in 5 Minutes

The other important fact to keep in mind is that if you do the math, then a person can run the same distance for 5 minutes.

The time for the distance between two points is the square root of the distance between them. If your starting line has to be a mile away from the finish line (about 10 miles), then you have walked for one mile before you can get a second starting line (about 12 miles). So for your first-mile run, your distance from the starting line to the finish line is 4 miles (or 3 miles if you’re faster and run a long distance before reaching the finish mark). For your second mile run, your distance from the starting line to the finish line is 8 miles. So your distance from the finishing line to your running goal in a mile is 3.6 miles (or 2.6 miles if you’re faster). If you’re faster (running a long distance on your first mile run), your distance from the finished line is 4 miles; if you’re slower (running a long distance on your first mile run), your distance from your run goal is 9 miles; and if you’re slower (running a long distance on your first mile run), your distance from your run goal is 11.9 miles. It’s the same rule with meters from the start line to the finish line; if you’re faster (running a long distance off a start line), your distance from the finish line to the finish line is 4 miles (or 3 miles if you’re slower and run a long distance before reaching the finish mark); and if you’re slower (running a long distance off a finish line), your distance from the finish line to the finish line is 8 miles (or 5 miles if you’re slower and run a long distance before reaching the finish line); and if you’re faster (running a long distance off a finish line), your distance from the finish line to the finish line is 10 miles (or 6 miles if you’re slower and run a long distance before reaching the finish line); and if you’re slower (running a long distance off a finish line), your distance from your finish line to the finish line is 12 miles (or 7 miles if you’re slower and run a long distance before reaching the finish line).

So, what’s the average amount of time the world’s fastest sprinter has walked?

That’s quite a bit longer than the average American or Brit. But that’s because he or she is running the world record in some other sport.

To figure this out, we’ll do two more calculations. First, let’s say we’re going to compare how fast this American (and Brit) sprinter walked at 5 yards per second. We’ll divide that time by 100 to get the number required to break the 100-yard barrier.

Then, in the calculation of the actual distance, we’ll subtract the time and make the difference in miles. Read more on how Walking can help you in your life.

How Many Miles Is a 1k Run?

A 1k run is a marathon distance that is completed in 2 hours, 15 minutes, 7 seconds. Some people might think about using the number of the mile, and if you do, that’s fine. If you do not want to know the number of miles you are running, then you need to look up the distance on your phone or website.

1,200 miles is a 10-hour marathon and is usually run in 5 days.

1,800 miles is a 3-days marathon, which is generally 5-days.

2,000 miles is a 4-days marathon with an optional 5-daybreak or a 2-day marathon.

2,400 miles is a 1,000 mile ultra marathon which is usually 3-days.

We’ll give you some tips on how to maximize your best running results on a running trip.

1. Get an Early Start

If you have a day off the following morning, it’s probably best if you get the first run or two out of the door early.

That way, you will have more time to focus on eating and eating better the next time!

We also highly encourage you to make sure you get the “first-mile” workout before you leave your hotel.

As we just discussed, there are some benefits to having the first mile.

You can feel great right out from the gate!

It can give you something to think about for the day ahead.

In the end, a well-planned, well-balanced, balanced, and effective running workout is going to help you maximize your best running results.

2. Get Your Calories in a Quickly

If you have any chronic health issue, this is a great time to get that issue out of your system.

It’s a great time to exercise, to eat healthy snacks and to get some good quality time with family.

It can take just a few minutes or minutes and a little money to get in shape.

We encourage you to do as much as possible.

You may even need to put together one or two more runs regularly as you get in better shape!

Don’t give up! There is always a way to get in shape for running.

We also highly encourage you to do as much as possible.

You can read more about the benefits of getting some good quality running out on a running trip by clicking here.

3. Run the Longest Distance Possible

In our sport, we all have a certain threshold of distance that we can go before it starts becoming too taxing.

For example, some people can go for 3 to 4 miles but are not able to go longer than 10 miles with a full heart beating.

If you can’t run longer than a mile or two, you are too far from the next goal you set.

How Many Minutes Should I Take To Walk?

There are many opinions about the optimal time for walking, many of them based on the body’s natural reaction to walking. One of the reasons that walking speed seems to increase as we get older is that we can slow down and walk more slowly as our muscles age. However, research suggests that this isn’t always true.

In fact, the average age to walk is 25 years old. A recent study published in the British Journal of Medicine found that the average age of the oldest people to walk an average of 15 minutes daily was 33.8 years old, compared to 31 years old for those who did it less than 5 minutes a day. The researchers suggested that the reason why older people don’t walk 5 minutes a day is that they don’t need to!

The 1-Mile Walking Test

The first test on the Walk-Around-The-Track is done with the 1-mile loop from the start of the course, which starts with a short walk-around along the track to the middle portion of the circuit before heading back through the loop. The 1-mile test is used to determine how a rider would be able to accomplish the same speed in a race. The first race for this test was a 50k race at the Chicago Marathon. The 50k course included a 1.5-mile walk-around. The following year saw the competition at the Philadelphia Marathon, which was used as the first 50k race. In this second year of the event, the runners walked along the track for a total of 1.9 miles to get a good understanding of how they would be able, from start to finish, to run a 1.9-mile pace.

The 1-mile test is done by measuring the average distance over a given number of kilometres. The range is measured by taking the total length from start to finish, dividing that average distance by the distance for the whole race distance, and multiplying by 100. For the first two years, the distance was determined using 1 mile as the measurement standard. In the third and fourth years and before, the distance was determined using 2 meters as the standard.

The 1-mile test is done for the first time with a 50km race. The first race for the 50km race at the Chicago Marathon, the Chicago Marathon was used as the first 50km race. For starters, the race distance is determined as 3.5 miles as the race distance in the first four years of the competition. As the race distance increased, the runners were given the option of taking the distance, starting with 1.5 miles as their starting distance, going one mile at a time as they approached the finish line, or continuing the race until they ran out of energy, which is why the race distance was 2.5 miles in 2006 and 2.75 miles in 2007.

How Long Does It Take to Bike a Mile

The typical bicycle commute from Point A to Point B takes anywhere from 40 to 120 minutes, depending on the distance you want to bike in. On average, bike commuters tend to ride the bike from Point A to Point B approximately 3.2 miles, which equates to an average of 10 miles.

In addition to the actual time it takes to bike the distance, you also have to take some factors into account. For example, if you commute by car, chances it will take less than 10 minutes to get from one point to another. Therefore, you’ll spend less time cycling around the city and less time commuting.

If you don’t take into account such factors, then, your average bike trip will be significantly longer than 15 minutes (about 45 minutes). You will be spending more time commuting than cycling.

How to Plan Bicycling

To help you get to work more efficiently, you can plan your biking trips around the school, work, or the grocery store where you’re likely to visit often. Here are some ways to make things easier, like setting aside time for lunch or shopping.

If you’re planning your bicycle trip for more than the usual commute and would like to take your time, you could consider taking a walk to cool off before the bike ride. A 20-minute walk to cool off is recommended for most people, and you’re better off doing so when you can do so in as short of time as necessary.

If you’re planning a bike trip for school, visit a bike rental office to find a bike in short supply and then schedule a ride for yourself, or find someone who can help you find a bike for you. Be sure that you pay extra to get a rental bike and that you don’t need to buy a new one at the last minute. When you are looking for a new bike, ask for advice on how long to ride a certain amount (e.g. 20-minute walk), as this will help you decide how many minutes or miles to ride.

Related tags

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The post How long to walk a mile? – Verified Tasks appeared first on Verified Tasks.

[connormyerson-blog]

Connor Myerson | Easy Physical Fitness - Swimming - A Whole Body Workout

Allow's handle the fat burning concern straight off, since if we don't, you may bypass among the best workouts around.

  Swimming, tradition has it, is not a great way to reduce weight - a long-lasting piece of false information that admittedly isn't eliminated by paper pictures of Hindenburg-size marathon swimmers stumbling from some icy sea.

  Real, when you swim, your body is sustained by water, as well as since you aren't forced to combat gravity, there can be less calorie burn. It is likewise real that some marathon swimmers will not be modeling underwear anytime quickly (in fact, it behooves marathon swimmers to bring some fat as valuable insulation versus cold water). And also it's true that a 150-pound man swimming at a leisurely speed burns about 6 calories a minute. He can melt nearly two times the calories going for a pedestrian 12-minute-mile speed.

  But before you turn your back on the pool, consider this. That exact same 150-pounder can double his calorie burn by swimming much faster. Swimming butterfly (one of the most hard of swimming's four strokes) burns approximately 14 calories a min - a much better caloric melt than tennis, squash, or football (soccer). What we're talking about right here is intensity, which clarifies why Olympic swimmers (unlike marathon swimmers) have the sort of body that obtains the duty of Tarzan.

  Swimming provides others other advantages that can't be overlooked. Because you are supported by water, it's a low-impact sport and also hence practically injury-free. For the very same reason it's also an excellent exercise if you're obese, given that it spares your joints the pounding experienced in gravity-bound sports like running.

  The diverse strokes used in swimming take your joints via a full series of motion that can enhance versatility. Most important, couple of exercises provide you the head-to-toe muscle mass workout that swimming does.

  You are making use of almost all the major muscle teams of the body. the legs, hips, abdominal muscles, breast, shoulders, and top back - all of these muscle mass are functioning. You can also obtain tremendous stimulation to the heart and breathing system. Regarding general wellness goes, swimming is a superb conditioner.

  Starting

  Here's a likely circumstance: Thrilled by the possibility of all these advantages, guy goes to the swimming pool. Man puts on suit as well as goggles. Male pushes off the wall surface and creates the various other end. Male provides self and lifeguard a significant scare.

Connor Myerson

Swimming, it requires to be claimed, is not a sport that comes effortlessly. Witness leisure swimming pools, which are usually full of individuals that appear like they're more interested in self-preservation than exercise. We're going to reveal you how to make that transition from whipping wheezer to graceful swimmer and also how to boost even if you're already at home in the water.

  Get Qualified Guideline - Discovering to swim might feel like something for preschoolers in water wings. However also if you can effectively browse from one end of the swimming pool to the other, appropriate technique is not something that you can find out on your own.

Hold your horses - We anticipate to select things up swiftly. Swimming will not be just one of them. Knowing appropriate stroke strategies takes some time, and that takes persistence. People desire outcomes as soon as possible, but swimming is extremely technical, which is really discouraging for a lot of people. Discovering swimming's four strokes - freestyle, backstroke, breaststroke, and also butterfly is not difficult, but it is important that you find out just how to do them properly if you want to obtain the most out of swimming.

Kick back In The Water - When you're learning to swim, unwinding is the most important point that you can do - and the most challenging. When individuals are discovering to swim, they obtain nervous as well as they tighten. And also when they do that, they find themselves sinking, as well as it's just that much more challenging. You require to unwind as well as remain loosened. If you occur to be one of those people whose muscular tissues secure into a state appearing like roughness mortis whenever you go near the swimming pool, you may intend to pick up a set of swim fins. They make your kick a lot more effective, which implies that they will keep you up and also planing across the surface, even when you're tense and limited.

Get The Right Devices - There's not a great deal that you need to purchase, simply a suit and swimming goggles. The option of suit is yours. Racing fits are light as well as comfortable. More vital, they offer basically no drag in the water. Swimming safety glasses are a must. Maintaining the pool from ending up being a virus reunion calls for liberal use chemicals as well as a number of these chemicals are difficult on the eyes. Periodically, you'll see swimmers using nose plugs or earplugs. Conserve your loan. Unless you're particularly vulnerable to swommer's ear, the body is developed to stand up to dampness in these specific orifices. Anyway, earplugs tend to befall while you're swimming, and nose plugs make it tough to breathe - and when you're swimming hard, you wish to be trapping all the oxygen you can.

Swimming For Fitness

Swimming looks easy, particularly when you enjoy skilled swimmers glide via the water. However swimming is an extremely requiring sporting activity; for novices it can be a fight simply to get to the various other end of the swimming pool.

  To accomplish solid standard fitness, try swimming three to 4 times a week, logging in between 2,000 as well as 3,000 backyards (roughly 1.5 to 2 miles) each exercise. Most swimmers can obtain that type of distance in concerning a hr.

  If you're fairly fit yet brand-new to swimming, specialists advise swimming between 500 and 1,000 backyards each exercise. After that build gradually from there. Swimming is a strenuous task. You'll be using brand-new muscles, and it's very easy to stress them. Shoulder injuries are specifically common amongst excitable newcomers.

  Begin With A Warm Up - Swimming might be a flexible sport, yet you still want to chill out prior to diving right into a high-bore workout. Experts encourage swimmers to heat up with a 400 backyard swim - 200 lawns freestyle, 100 lawns of backstroke, as well as 100 lawns of breaststroke - blending the strokes to bring all the muscles right into play.

Work Up To Intervals - Although you can obtain an excellent workout by swimming straight time, doing the very same stroke at the exact same speed for half a hr approximately, you'll melt significantly much more calories by doing an interval exercise. This is nothing more than a series of swims separated by a details amount of remainder (the period). For example, you could do ten 50-yard freestyle swims, leaving the wall every minute. Or you could do five 100-yard freestyle swims leaving the wall every 2 mins. A normal swimming workout consists of a number of sets, with about 10 to 30 second periods between each swim of the collection, then several mins rest between each collection. The crucial point is not to enable way too much remainder throughout the set, you do not wish to fully recoup in between swims.

Mix Your Speeds - A great deal of people just problem themselves to swim at one speed since they do the exact same sort of workout constantly. If you want to enhance, you require to discover to swim quick. It's not that every swim needs to be a sprint. The concept is to blend things up. Instead of swimming the same half-mile pedestrian plod daily, for instance, do intervals instead. And also make a minimum of among those interval sets involve fast swimming. Swimming fast brings more muscle mass fibers into play, tax obligations the heart as well as lungs extra, as well as burns as high as twice the calories. Naturally, when you're swimming fast, you'll need to rest longer in between each swim to make sure that you can truly make a high quality effort. As an example, when doing ten 50-yard swims, you may want to leave the wall every 2 minutes as opposed to the 1 min recommended for a slower speed. You're relaxing more, yet I assure you will certainly be beat. An additional factor: It's always a great concept to do your sprints set early in the exercise while you're still fresh.

Mix Your Strokes - Lots of swimmers swim only freestyle. If you are just one of them, you're losing out. Tossing swimming's various other strokes right into your workout will certainly assist you strike extra muscle mass as well as improve your flexibility by bringing different motions right into play.

Put Your Limbs to Work - Pulling (swimming making use of just your arms) as well as kicking (using just your legs) are good additions to any swimming workout. Drawing is a terrific upper-body conditioner. Kicking hits your legs; add a pair of fins, as well as you'll enhance ankle joint flexibility, making your legs work even harder. And also due to the fact that they involve big muscle mass, kicking and drawing boost your heart price practically as high as swimming the total stroke. When kicking, do not utilize a kick-board. Hanging on to the plastic foam board increases your upper body as well as drops your hips and also legs down. Great swimming implies stabilizing the hips and head near the surface area of the water; having your legs angling down like anchors doesn't achieve that.

Obtain A Quick Burn - If you're searching for a hard workout that you can do in marginal time, right here's a difficult option. The trick to this workout isn’t speed up, yet decreasing your pause to the outright minimum. Using the stroke of your option, maintain the effort rather simple, claim 60 percent of your optimum heart price. However keep the rest period between swims extremely brief, no greater than 7 to 15 secs, relying on the distance you're swimming. For example, if you're doing a collection of short swims (claim, 50 yards), you might wish to rest about 7 seconds between every one. For longer swims of 200 lawns, for instance, take 15 seconds in between each one. Maintaining the pause brief permits practically no time for recovery. This maintains your heart price up and also banging, giving you a fantastic exercise in a reasonably short time. You're educating your heart to be a great deal a lot more efficient. And also it does not suggest even more time in the pool. It indicates swimming more laps in the provided time. You can get in a great exercise in an hour lunch break.

[kellexplainsitall]

Oof. It's been a minute. Instead of chronological updates, I am doing categories.

Running:

Week of June 21-28

Monday - 9 easy

Tuesday - 9 whatever with Alison

Wednesday - 10 @ 7:44 pace

Thursday - 70 spin

Friday- 9 easy with Rebuck

Saturday -13 @ 7:58

Sunday -5 easy solo + 5 easy with Mom, Tom and Tim

It was a good week of running! It was a glorious 50 degrees for Wednesday's run and that pace felt so smooth and easy. I mean, that's essentially my marathon pace and I ran 10 miles averaging it with no stops and felt so controlled and fine. Give me the colder weather! Saturday's run was so hot and humid, I felt like death the entire time. You win some, you lose some. I had my first boardwalk run Sunday and it was very nice! My brother and I jumped directly into the ocean after two of our runs and it was MAGICAL. 10/10 would recommend.

Week of June 28-July 4

Monday - 10 @ 7:56 (progression)

Tuesday - 5 easy + 5 easy with Mom

Wednesday - 5 @ 7:27 (progression) + 5 easy with Mom and Tom

Thursday - 75 spin

Friday - 9 whatever miles with Allison and Rebuck

Saturday -13 @ 8:09 pace

Sunday 5-mile w/p, 5K race and 1 mile c/d

I had won this race the past 3 years, but you never know who is going to show up, especially in a year when not all races are back. It's a tough course, I hadn't ever broken 21 on it. My goal was a sub-7 last mile, as it is a hard uphill and a sub-21 finish. As the gun went off, three females shot out in front of me. The first mile is a screaming downhill (I ran 6:15) and found myself in second. The next mile is an out-and-back up and then back down a hill. I caught the first place female (a young girl) around 1.5 and clocked a 6:32. As I was congratulating myself, I turned up the last hill and saw a woman out of the corner of my eye and she looked like she was running strong. I was running as hard as I could but she just had more than me. She passed me with less than a quarter mile to do and I had nothing left to fight. I was disappointed to have lost the win, BUT I was super happy to have achieved my goals - sub-7 last mile (6:55) and a sub-21 (20:53 official, 20:29 watch). I wish I could find a flat, fast course to try out a sub-20!

Boston is less than 14 weeks away, so it's time to start increasing my long runs. I can't believe how quickly it is sneaking up.

Beach:

We got to the beach around 6 p.m. on Saturday. My parents, brother and his fiancée were there already, and we all ate pizza. My mom and I walked down to the beach just to see it, but then I went to bed around 8:30, I was beat from a long day.

We took Keegan to the beach in the morning and he LOVED it. We weren't sure how he would do in the water, but he was happy as could be, splashing around. He didn't even mind when he got a mouthful of water. He also didn't care when he was COVERED in sand. He just laughed.

After a morning at the beach and some lunch, Keegan went down for his nap and then my dad, Tim and I walked really far accidentally (like a mile in the heat) to go to a park with him. Luckily, the park was really cool and appreciated by all ages.

On Monday, my dad, Tim and Tom went golfing and my mom and Maureen went to Home Goods. I was putzing around at the house with Keegan when I went out on the deck to get the laundry. We got locked out on the second floor deck for 45 minutes! I had no phone, so I couldn't call anyone. We just had to sit and wait. Thank goodness I had brought Keegan out with me. Thankfully, my grandma and uncle finally arrived and let us in. Phew. After Keegan's nap, we went down to the beach for afternoon fun.

On Tuesday, my brother, Maureen, Tim ,Keegan and I walked down to the boardwalk. It's about a mile and a half walk before you hit any kind of retail, and it was hot! Keegan and I split an italian ice, while they got coffees/smoothies. It hit the spot and it was nice to walk around on the boardwalk.

We went to the beach in the afternoon, where my sister and BIL met us for the afternoon. Keegan loved having extra attention and we spent the evening on the roof deck.

Wednesday was our last full day, so we went to the beach in the morning, just the three of us. It wasn't very busy and there were a few gullies to play in, so Keegan was in heaven. An hour was the perfect amount of time for us.

After his nap, we headed to the boardwalk to do the rides. We rode two with him and he LOVED THEM. He was having such a great time, what a joy to watch him.

We let him try custard after, but he wasn't super into it! Oh well, maybe next year. We decided to leave early on Thursday, as Keegan had been waking up around 6 anyway, so we were on the road by 6:30 and home by 9:30.

Rest of the weekend:

It was a whirlwind of a day with laundry, grocery shopping and exercise, but I got it done. It felt like a true four-day weekend after that! We went to the pool on Sunday (empty) and Monday (PACKED) and did a lot of water activities.

I did a lot of yardwork and reading.

I have to say, I am far, far from the thinnest I have been. But this is the best I have ever felt about my body. I just feel strong, ya know? I don't feel confident about my stomach, but I feel like I can pick things up and run strong up hills. I am really glad I have stuck to strength through the pandemic, and am hopeful I can keep it up, even with a return to the office part-time next week. EEk.

[gregkatepetegowest]

The Beginning of the End - Yellowstone

Alert: This is going to be a long one. I am going to try to include lots of detail so when someone asks me about what to do in Yellowstone I can just send them here.

Our drive from Idaho Falls to The Yellowstone River Motel was just under three hours with 1.5 of those hours driving through the park. We lucked out with the weather that day as it was in the low 60’s and overcast (perfect weather for safely leaving Greg in the car for a few minutes). Once we realized we would be driving through the park for 1.5 hours regardless we decided to make some stops so we would have less to cram into the next two days. We stopped off at numerous hot springs and geysers with the highlight for me being Artist Paint Pots. “Paint Pots” are basically little geysers that have heated the rock up enough to melt it and turn it into a mud/clay like substance. They bubble and shoot this mud/clay substance into the air. It’s mildly addicting to watch. After we had our fill of hot springs and geysers for the day, we continued north to the park exit. A few miles before the park exit, we hit a ton of traffic. Someone told me before our visit that if there are traffic jams and cars pulled over, to keep your eyes peeled. Since we were Yellowstone rookies we almost kept driving (also because Pete was stressing about work), but, at the last second, I saw a spot to pull off so we did. We got out of the car and tried to act like we knew what everyone was staring at. Then we saw it! A little chunky black bear rummaging around in the bushes below us. We watched the bear do bear things for a while and then hit the road, feeling lucky we had seen a bear so soon into our time in Yellowstone. The lucky feeling was still fresh when Pete spotted another bear, potentially a small grizzly, running along a ridgeline a half mile before the park exit (and very close to town).

Initially, I really wanted to stay in West Yellowstone. The road throughout the park is set up like a figure eight and the West Yellowstone park entrance is the most central. If you stay in West Yellowstone, you can essentially see/do all the major sites/hikes without ever having to backtrack driving wise. Of course, because I waited so long to book accommodations (and because we had a dog with us) there were no available accommodations in West Yellowstone, or really ANYWHERE. Planning Yellowstone was probably the biggest trip stressor for me once I realized we might be staying 40+ minutes away from a park entrance. Through extensive internet searching, I found the Yellowstone River Motel, which is located in Gardiner, MT. The only way to make reservations is to call them (CAN YOU EVEN IMAGINE) and I truly think that’s the only reason I ended up securing a room. The motel was awesome. Dated, but clean and steps away from the north park entrance. The motel was also right on the Yellowstone River and had an amazing patio/yard space with grills, picnic tables, chairs, etc. Highly recommend staying here if you want to save a few dollars and stay right outside the park. Also, no sales tax in MT so win win.

After five or six stops in the park on our way to the motel, we arrived around 5 pm. Pete had an angry client so he needed to send a tax return out so this man-child would stop sending him angry emails. Most restaurants in Gardiner that were within walking distance closed at 8 pm on week nights so we had very limited food options since Pete didn’t wrap up work until 7:30 pm or so. We discovered the Iron Horse Saloon was open later and a short walk from us so we headed there. The bar/restaurant was right on the Yellowstone River and had a huge deck overlooking the river. We had to wait to be seated so we got a drink and stared at the river, which was lovely. The food was decent and cheap and we are easy to please. Pete got an elk burger because when in Rome! I would recommend this place if you are visiting Yellowstone/staying in Gardiner. No other establishment offers river views like Iron Horse. After dinner, we got right into bed because the plan was to get up EARLY and head to Lamar Valley in hopes of seeing some wildlife. Lamar Valley is where a lot of bison hang out which brings the bears, wolves, coyotes, etc.

Our alarm was set for 4:50 am and sunrise was at 5:30 am. This is where we went wrong. Lamar Valley was an hour drive from us and we should have planned to be there at 5:30/5:45 am. Seems crazy but that truly gives you the best chance to see some action. Alas, we were up walking Greg by 5:20 am or so. I was on high alert for bears and elk. The elk are EVERYWHERE in Gardiner and they are used to people but they will be aggressive if they feel threatened. My worry is always Greg acting a fool and causing an animal to come after us. Luckily, we mostly saw elk from afar on this walk. However, we were walking down a little bank towards the river when Pete pointed out a tiny deer on the hillside. I assured him it was fake because it was so still and looked exactly like those fake deer people set up in their yards to use for target practice. We continued on and when we looped back Pete pointed to the fake deer who hadn’t moved at all with the exception of it’s head so it could watch us. Long story short, the deer wasn’t fake and luckily it was a doe so she just stood like a statue and waited for us to leave her alone. From here, we dropped Greg off and headed to Lamar Valley.

The drive through the park at this early hour was a breeze. I cannot stress enough, especially in Yellowstone, that the earlier you make it into the park the better. We were in the valley by 7 am. Lamar Valley is gorgeous and this was both Pete and I’s favorite part of Yellowstone. You are away from the crowds and it’s quiet and peaceful (if you’re there early or late). Upon arriving to the valley, we realized we were idiots because we didn’t have binoculars. Literally every single other people/couple we saw had binoculars. UGH! Regardless, we had a wonderful morning despite only seeing bison. We left around 9 am to get back to take Greg out before horseback riding at 11 am.

We arrived to Hell’s- A-Roarin’ ranch just before 11 am after driving 10 miles up an unpaved mountain road. We had scheduled a two-hour ride around the mountain. We waited around a bit before getting on our horses. Pete was assigned Jimmy and I was assigned Pet. We started out and three minutes into the ride, Jimmy was kicked by another jerk horse, which of course caused him to jump sideways. Pedro handled it like the true cowboy he is, but I wondered how the next hour and fifty seven minutes would go. Two minutes after this incident, one of the guides/fake cowboys gives me the heads up that Pet was very bad on a ride earlier and “needs her space” or she’ll kick. Oh great. So now I have one hour and fifty four minutes to worry about Pet kicking another horse and potentially causing someone else to fall off/get hurt. We trudged onward and I warned anyone around me to stay back from Pet’s booty or else. Luckily, she did give signals when she was getting angry and, because I grew up riding horses, I could read these signals. Halfway through the ride I decided it was best for mine and Pet’s anxieties if we moved into the caboose position so that’s what we did and we had no incidents, thankfully!

Back to Pete and Jimmy… I really didn’t see Pete much during the ride. On trail rides, the horses typically have “friends” who they like to walk near so you are supposed to let them choose their marching order. I’ll let Pete step in here to give you the 4-1-1 on Jimmy’s overall disposition:

Jimmy is a stubborn and tired old horse. He only has one speed and it’s just slightly faster than the horses in front of him. Despite my continuous pulls on his reigns, he refused to give the other horses their space, preferring to ride up on their hind sides until his nose was nearly touching their rears. He would slow down momentarily and in a matter of seconds we would be back where we started. We spent time near the front of the pack, at the back of the pack, and eventually ended up somewhere in the middle. Jimmy didn’t seem to have any “friends” and couldn’t seem to find his place in the marching order. He mostly followed my lead, but I could tell he didn’t care much for me.

Throughout the ride, the guides/cowboys chatted us up. They were both super young (17 and 22) and lived on the ranch. They all bunked up in a basement together similar to the depiction in Paramount’s series, Yellowstone. Guide one, Logan, was 22 and from South Carolina. He was heading into his senior year at Clemson and was doing this for the summer before joining the rest of us in the rat race. Prior to earlier this spring, he had no experience riding horses. Guide 2, Hanley, was 17 and from outside of Billings, MT. He was… a “good ole boy” if you know what I mean. He meant well but was annoying AF and talked to me for at least 20 minutes which was painful. He grew up on a ranch and recently dropped out of high school, because another student had “disrespected” our flag and/or anthem. He worked his way among the group, telling the same stories over and over about killing rattlesnakes, rodeo injuries, and about that one time last year when he dropped out of high school.

The ride continued and, at this point, I was wishing it was one hour and not two. The ride was very slow. Many stops to wait for people who didn’t really have control of their horse (horses going of the path, stopping to eat grass, etc.). Finally, though, we were in the home stretch back to the ranch. Even though Pet and I were pulling up the rear we had a good view of the horses in front of us. All of a sudden, I see Jimmy and Pete jump sideways and up onto a hill after the horse in front of him decided to back up into Jimmy. Once again, Pete managed to stay on Jimmy and crisis was averted. Phew. This happened again just before the trail ended at the road to the ranch, this time with Jimmy jumping off the trail over some logs and into the long brush. We were both ready to say goodbye and Jimmy, Pet, Hanley, and the rest of the group.

After the horse ride, we were pretty exhausted (mentally and physically) so we headed back to the motel to shower/walk Greg/nap. We had decided earlier in the day to go back to Lamar Valley that night to see if we could spy some wildlife after talking to a woman at the ranch who told us about a wolf den located in Slough Creek. She had been there that morning and seen some of the pups playing. SO JEALOUS.

Before heading back to Lamar Valley, we stopped off and bought binoculars. I will just say, I was very thankful there is no sales tax in MT and I plan to take up bird watching once I get back to Nashville.

We headed out around 5 pm with plans to arrive to Slough Creek around 6 pm and continue into Lamar Valley after. As we were driving through the park, we once again saw people pulled over so we did the same and were delighted to see a mother black bear and her cub. The cub was adorable (obviously). Although the bears were not far from the road, we quickly put our new binocs to use for an up-close look.

We continued on to Slough Creek and Lamar Valley and saw lots of bison but not much else. We realized we should have asked the woman at the ranch exactly WHERE the wolf den was. Fail. Regardless, it was really cool to be back in the same area 12 hours later. We caught the “golden hour” in the valley and again we didn’t have to deal with traffic/crowds/trouble parking/etc. In my option, the move for Lamar Valley is to be there at sunrise or sunset (the sun sets really late this time of year, around 9:20 pm) and post up in camping chairs with some ‘nocs and just wait.

The next day was our last day in Yellowstone and we planned a marathon drive around the bottom loop to see as much as possibly could. We had already driven the top loop, with the exception of the Tower Falls stretch of road, which is closed until next year. I knew that the Grand Prismatic Spring and Old Faithful would be a nightmare of people so we planned to be on the road early. We stopped at many other geysers and hot springs this day as well. They are basically endless to the point that Pete stated he was done with geysers and hot springs. Oh Pete. We arrived to Grand Prismatic about 9 am. A lot of cars were pulling into the parking lot, so we opted to park on the road and walk. There was a trail and it was a 10 minute walk so not bad. Since it was early in the day, it was 50 degrees out which meant all of the springs in the park were extra steamy. Hadn’t thought about that when it came to seeing the colors of the Grand Prismatic. This one was a let down for me. Although still stunning, there was so much steam you really couldn’t see much. When the wind blew, you could see a bit more but still it wasn’t what I had seen in pictures. We also tried to stop here on our way to Grand Teton National Park as it was on the route and we figured that later in the day, when it was warmer, we would be able to see more. We arrived around 1:30 pm and the amount of people – OH MY GOD. We bagged it and continued onward. We could see from the road that there was still quite a bit of steam coming off the springs so I’m not sure how you really win here unless you manage to go early in the morning in July/August on a really breezy day. If anyone has tips, please share, because I’m sure we will be back in Yellowstone at some point!

From Grand Prismatic we continued to Old Faithful. The National Parks app predicts when Old Faithful will erupt, but there is no cell service in the park so this was relatively useless to us. OF’s eruptions occur every 60/90 minutes. We arrived a few minutes after 10 am and had no trouble parking. We hustled over and could see a large crowd already there. A good sign. We found spots to sit on the ground and eavesdropped on people nearby to determine when OF was scheduled to erupt. We ended up only waiting 25 minutes or so which felt like a major win! Old Faithful was spectacular as were all the other geysers in this area (there is a trail that wraps around the backside of OF with many other geysers and hot springs. We spent quite a bit of time at this stop before continuing onward.

Once past Old Faithful the traffic and people thinned out a lot. The loop takes you past Yellowstone Lake which is the largest lake in the United States at a high elevation (I believe it’s around 7k feet). We stopped at one of the beaches to walk around and noticed lots of animal poop on the beach. As I was getting back into the truck, I noticed a sign stating the area was closed due to bear activity. Whoops. We had lunch in Hayden Valley, which was very similar to Lamar Valley and known for lots of grizzly and other wildlife activity. We hung out for a while in our camping chairs but we were there in the middle of the day, so I didn’t expect much wildlife. We saw more bison and did some birding watching thanks to the newly acquired binoculars. We also stopped at the Mud Volcano which was really cool and fairly quick (and no trouble parking) and The Grand Canyon of Yellowstone which is incredible. There was a hike down into the canyon that looked fairly easy and rewarding, but by this point, Greg had been alone in the motel room for most of the day so we didn’t have time to hike down into the canyon. I would highly recommend this hike and had I known how beautiful and impressive the canyon was, I would have skipped over some of the 175 hot springs/geysers we saw.

Finally, after nine hours in Yellowstone, we made it back to a very happy Greg. We went for a walk and then Pete and I treated ourselves to rainbow trout for dinner.

All in all, an amazing couple days. Pete and I both agreed one more full day would have been perfect and we would have started it by going back to Lamar Valley again for sunrise. A couple other pro tips:

- BINOCULARS.

- Download the Yellowstone map so you can access it offline. You are still able to see your location while offline and the map clearly shows all of the points of interest. We referenced this map multiple times every day.

- If you plan to hike, bring bear spray (duh).

- In hindsight, while West Yellowstone is very central I imagine this area is the worst for traffic/parking/annoying crowds of people. If you don’t mind driving a tad more, staying at one of the other entrances may be the better move.

- I would love to get on a boat on Yellowstone Lake. No idea what the options are but this area is so beautiful and again, less people.

[blackcoffeeandblankpagess]

NYC Marathon 2017 Recap

Woke up at 4:45 and walked over to penn station to take the subway to the staten island ferry, the walk was a lil sketch but once I got to the platform there were a few marathoners and we all traveled together, one dude on the subway looked at me and was like “you look fast” I hope so buddy

While waiting for the (6:15) ferry I talked to a man from israel who had run 8 marathons in his home country, a few in europe, and this was his first in the states, so cool

The ferry ride goes right past the statue of liberty which is also cool

On the bus the man who sat next to me was AWESOME. This was his 28th time running nyc, 107th marathon, and he was 70 years old. Goals??? He was telling me about the races he has run all over the world and it makes me so excited to think that today was the first of a lifetime of marathoning 

Got to the start village around 7:30, my wave wasn’t until 10:15 so plenty of time but it didn’t feel slow. I ate some oatmeal for breakfast and drank a shit ton of water and gave myself about 2.5 hours for the food to digest 1.5 hours for the water (these are the things that you learn to prioritize when your gi tract is out to kill you)

We could see the bridge from the starting village but couldn’t actually see the runners on it, still it was super cool to hear the cannon go off for the elites even if we couldnt see them ALSO can we talk about how fucking badass shalane is??? wish I could have watched the race but from what I’ve seen/heard it was phenomenal #tarheels

When the cannon went off they played frank sinatra’s new york, new york and it was magical

I was being very careful with my pacing on the bridge because i was warned by many people who have run nyc that it’s easy to go out too fast and ignore the hill and screw yourself over and my strategy was supposed to be running the first half at ~9 minute pace. The first mile was exactly 9 but then….

I went out way too fast, I was dropping sub 8s in the early miles and even though I kept repeating myself that the race doesn’t start until the second half and doesn’t really start until mile 20, I continued to betray my plan

I think the main issue was that I felt good, it wasn’t like I was killing myself to get my splits so I was just like …this is fine, also I’ve only raced half marathons before in which case pushing the pace is okay because by the time it really gets to me the race is over

Needless to say, I fucked myself over real bad!!! (we’ll get to that in a minute)

I saw the wonderful @mountains–and–miles at mile 5.5 and one of my best friend’s (who is currently abroad) family at mile 8.5 so I had a lot to look forward to in the first half, also the crowds in brooklyn are AMAZING 

At mile 7 I just happened to pass fricken KATHRINE SWITZER!!!!! talk about strong women. I had no idea she was running and I was like HOLY SHIT!!!!!

Around mile 10.5 I started to realize my mistake of taking off too fast but the effects didn’t really hit until mile 16

Ironically I ran the first half in the exact time of my first half marathon (1:47) although my tracker prob said 1:49 or something because weaving in and out of people added distance

Miles 15-16ish are the queensboro bridge which I think could more accurately be named hell on earth. I was also wary of this area heading into the race after everything I had read. It’s really silent after leaving the crowds of brooklyn, a hill, and it was the part of the race where I really started to come apart

Miles 16-19 are first ave in manhattan which is wild but I was seriously breaking down at this point, threw my time goals out the window and decided to just focus on getting to the finish line, as the OG tumblr homies will appreciate my mantra was “it does not matter how slowly you go so long as you do not stop”

Basically miles 18-25 I did a run/walk pattern that I remembered someone I know using for an ultra and shockingly it didn’t cost me as much time as I expected

I saw my mom at mile 19 and again at mile 22 where she jumped in and ran with me for a few blocks which I desperately needed at that point

By some crazy turn of events at mile 24.5 I just happened to run into the other girl from the unc marathon club who was running the race…out of 51,000 runners, what are the odds??? 

According to my watch I ran 26.2 in 4:09, but my official time was 4:12. Because of a lot of weaving around in the beginning of the race I added about a quarter of a mile in distance

One of the toughest parts of nyc is actually the finish, once you cross the line you have either a half mile or mile walk to exit depending on if you checked a bag. During my walk towards the exit I ended up making a fun detour to the medical tent!!

My calves were hurting a LOT, not just the expected I just ran a marathon so obviously I’m sore hurting. I decided I would stop at the med tent since I still had probably about a mile total of walking left to meet my parents. On my way to the med tent I suddenly was having trouble breathing which is fucking terrifying. Every time I took a breath in my breathing was all shaky and I felt like I was gasping for air and couldn’t get any. Something which has never happened to me so that was bizarre.

The doctors were all wonderful and one of the guys joked that he couldn’t help me since I had on my UNC jersey and he was a duke alumn, fair

After a few mins my breathing was normal and my legs weren’t much better but I didn’t think sitting there was really gonna help so

I got a post race poncho and I was expecting it to be a shitty rain poncho but it was giant and fleece and fuzzy and I think I’ll probably build a home inside of it and live in it forever

When I finally reached my parents (who for the record are divorced so the fact that we were all together briefly made my heart happy) I burst into (happy) tears

Afterwards we went back to our friend’s apartment in manhattan and they had an ice bath and hot tea waiting for me, amen  

Took a train home and got back around 8 to some leftover homemade pizza and kombucha for dinner, nice

Those are all of the little details I think. I would definitely summarize it as a learning experience. Went out way too fast but also expected that to happen since it was my first marathon. In training and in racing I have a lot I plan to do differently the next time around (spring!!). Overall though i have no regrets, it was an absolutely incredible experience and as bart yasso said, “the nyc marathon is the closest thing a regular person can get to an olympic experience” so many runners from all over the globe. The announcements in the starting village were in all different languages it was amazing.

Also thank you so much to everyone who messaged/commented/texted me wishing me luck and giving me advice, it seriously means the world to me

Edit: Something else worth noting, I never once felt nervous for this race only pure excitement and that is how I know this is a lifetime sport for me, love love love

[shootfastrunfar]

My first taste of Failure

                   On Sunday, April 8th, I failed for the first time in my life.

               That statement is, to a degree, hyperbolic.  I’ve failed many times in my 22 (almost 23) years on this planet.  I’ve failed out of college due to laziness.  I’ve failed to bench press 225 for years.  I’ve failed to crank out 20 pullups on a PFT.  I’ve failed tests.  I’ve failed to make food properly.  I’ve failed to make good first impressions.  I’ve failed to talk to my grandfather for years before he died. But on April 8th, 2018, I failed in a way that I’ve never failed before, and it rocked me: I failed to do something that I set my mind to do.  In that way, I truly failed.

               My failure was, ultimately, my own doing.  I failed to properly prepare for something that I knew would be difficult, for a myriad of reasons; I was tired, I was busy, I had trained enough to get by, I was sore, or maybe I just said “Fuck it”. Ironically, that phrase has gotten me through some of the most physically and mentally demanding situations in my life. That phrase has also led me to this failure in the worst possible way.  It bred an attitude of complacency in me.  It bred cockiness.  It led me to believe that I could simply power through whatever challenge lay before me, through sheer guts, balls of steel, and a willingness to believe that I could do anything.  Damn the torpedoes, full speed ahead!  And then Ironman 70.3 Galveston grabbed me by the balls and Stone Cold Stunnered me back to earth.

               This story begins just over two years ago.  I had convinced my roommate to run the 2016 Marine Corps Marathon with me.  During that conversation, he brought up something called an Ironman.  Having never heard of such a thing, I asked him what it was.  What he described to me simultaneously scared and excited me.  A 2.4 mile swim, a 112 mile bike ride, and a full 26.2 mile marathon, all in 17 hours?! I suddenly had a sinking feeling.  I realized that simply running a marathon would no longer suffice for dick measuring contests.  If I were to ever have the largest genitalia in an argument, I realized I was going to have to step up my game.  

               First things first, however.  The marathon would be run first.  So with the Hanson’s running method under my belt, a brand new pair of Brooks Launchs, and a belly full of Gu, he and I began our training. Out of a 5 month program, we completed maybe 2/3 of the workouts.  And the last three weeks, we did 2.  Life started taking hold, and we both entered that race woefully unprepared.  But with a little bit of luck and a lot of motivation, we managed to stumble across the finish line before the cutoff time.  JUST before the cutoff times.  To say we “ran” the marathon was generous.  We jogged/walked/stumbled it.  But we finished it none the less, and I have the medal proudly sitting in a shadow box to prove it.  

               Fast forward 8 months.  The post marathon blues had destroyed my fitness.  I had stopped going to the gym for money and time reasons while training for the marathon, and it took me months to be able to start going again.  I was in the worst shape of my life.  I managed to somewhat get my shit together, just enough to convince myself I needed to make a big change.  So AT (Annual Training) 2017 came around, and I decided I was going to start my Ironman Journey.  The day before we went to the field, I signed up for my first Sprint Triathlon.  After returning, I forced myself to buy a cheap road bike and start training.  That first Tri came and went, and I was itching for another.  So I impulse signed up for Ironman 70.3 Galveston, bought a training plan, and once again gaffed off over half the training sessions, and did all of 2 in the final month.  Hell, I had done some of the longer rides and runs, so I knew I could just dig deep and power through, right?  I’m a goddamn US Marine (one weekend a month, anyway).  I could do a little fucking triathlon!  It’s not even a full Ironman! It’s the Triathlon equivalent of a half marathon! You just show up and crank it out! How hard could it be?

               The race started out well enough.  I actually crushed the swim, the area I was most concerned about.  Roka makes a damn fine wetsuit.  Their sleeved Maverick Elite II was well worth the money.  I had done no open water swims in my training, had briefly swam in the wetsuit ONCE for all of 3 minutes, and had never swam farther than 800 Meters. And I still crushed the swim in just under 45 minutes.  Not an amazing time, but I came out of the water barely winded and ready to make the rest of the race my bitch.  And then everything went to shit.

               Now, I’m not the strongest cyclist.  Most of it is me, obviously.  The bike is only as good as its engine, and I’m not exactly a V8. More like a V4 Ecoboost.  Without the eco boost.  My main enemy is wind resistance and hills.  Riding a fairly heavy road bike, and being a fairly heavy guy for my height (triathlon wise anyway), and being about as aerodynamic as a full bred Russian Boar makes those things a nightmare for me.  That’s no excuse, but it did make things a lot harder. And it REALLY made my lack of training shine.  Clydesdale after Clydesdale passed me, and I realized that my gear wasn’t the problem, I was.  However, I managed to cruise at 16.5 MPH regardless.  Not a great time, but hell, I had a headwind, and I would make cutoff. And then I hit the turnaround, and things got bad fast.

               After taking a quick pit stop and grabbing some Cliff Shots, I attempted to mount my bike.  And for the first time ever, I fell over while clipping in.  I had managed to avoid it for nearly a year, and was proud to say I had never fallen over.  That ended quickly.  I managed to get up and get going after a few seconds of cussing and swearing vengeance against the trickster god who was clearly fucking with me.  I immediately noticed something was wrong.  Why was it so hard to get back up to speed, and what was that squeaking?  Marvelous, my brake hood was cocked inwards, and my front disk brake was slightly engaged. Not enough to stop me, but enough to stop the wheel from spinning freely.  No matter, I’ll power on.  I had enough of a buffer that 2 MPH slower wasn’t going to DNF me.  And then I realized that the headwind I felt going out was not, in fact, a headwind.  It was a slightly to the side tailwind. >OhNo.jpeg. NOW I was riding into the headwind.  And it was going to work me for all I was worth. I had to switch into the small gear for the first time in my life.  I was struggling to maintain 11.5MPH.  No matter, I thought, this is gonna suck, but I have enough of a lead that I’ll make cutoff. And then I slowed to 10.  Then 9.  The squeaking was getting worse, so I scavenged a full water bottle that someone had sent flying.  I desperately tried squirting water on the front brake to maybe give it slightly better lubrication.  Surprisingly, it worked.  Until shit went tits up, literally.

               While doing this particular stunt one time, I managed to lean too far forward, get hit by a particularly nasty gust, AND avoid a water bottle on the path all at the same time.  I then had the pleasure of experiencing my first bike crash! This race was full of first experiences! About 1.5 seconds later, I was on my back, seeing starts, knee gashed, other knee starting to swell, arm and shoulder throbbing, and worst of all, I’m pretty sure I scuffed my new saddle JUST enough to render it unreturnable.  So there goes that fit guarantee!  After a few minutes of bitching and swearing to the Old Gods and the New that I would smite whomever was responsible for that water bottle in the road, I managed to mount my trusty, broke steed for another 10 miles.  And as I approached the final aid station, and glanced at the time, I realized my lack of training was coming for its due.  Despite the bad weather, despite all my gear failures, and despite my all around shitty luck, I could have finished.  I missed cutoff by 4 minutes.  4 minutes of a 3:30 hour ride.  4 minutes of a 40 minuet swim.  4 minutes of extra effort.  Gone.

               I’m a “Balling on a Budget” triathlete.  While not the poorest in this sport, I definitely don’t have money to waste.  And $500 on registration, lodging, and gas is a HUGE hit to me.  Enough that I can really only do 1 Ironman branded event per year. Hell, on my motivation board, I have “YOU PAID $2600 TO BECOME AND IRONMAN SO FAR.  DON’T LET THAT MONEY GO TO WASTE!”  This sport has claimed almost all of my disposable income the past year, plus some. The financial burden of this failure was almost worse than anything else.  And the realization that I let all that time and money go to waste was crushing. While being driven back to the transition area, I strongly considered selling all my gear and getting out of the sport.  Cutting my losses and paying off some debt.  Putting this whole thing behind me.  It would allow me to focus on my PFT, powerlifting, and bodybuilding.  The types of physical activity I prefer. Lord knows it would greatly increase my ammo budget.  That would be the smart thing to do, right?  Accept the fact I’m not cut out for the dedication this sport takes, and move on with my life.

               Well, in case you didn’t read the first paragraph, I’m not a smart man.  I joined the Marine Corps and failed college.  So clearly I’m a bit of dumbass.  

               Failure will not be my legacy with this sport. This was a wakeup call.  If I want the title of Ironman, I’m going to have to work for it, and work harder at it than anything else in my life.  My plan has not changed: Ironman Texas 2019.  I will NOT back away from that.  But I need to evaluate my discipline, my work ethic, and my training.  From here on, I must make EVERY workout be as intense as possible.  I must fall into bed EVERY NIGHT exhausted from training and work, and rise every morning with wrath in my heart and bloodlust in my soul. I must look at the weakness in my and kill it, because if I fail to do so, it will kill me.  I must forge on ahead, ready for the hardest 12 months of training in my life.  My lofty goal of qualifying for Kona in 2020 seems all the further away, but luckily I have one simple phrase to get me through:

                                                      “Fuck it.”

And so we go.

[bikeforfitness-blog]

Elliptical Workout Strategy To Burn Fat For Beginner And Experts

You are going to have hard time venturing outside in early morning for your own weight loss cardio workout routine, as the period is going to start from the subcontinent. With roadways and all the parks you still must change into the alternative -- Treadmill. Trust us, you will feel as if you are running outside.

Basic Treadmill Workout

It's the phase of your treadmill work out routine and thus during this week you won't will need to push yourself way toomuch better. Have familiarized with all the program and all you need to complete is always to stay glued to the basics. This elliptical exercise will be to Drop Some Weight

The Best Way to Play:

Start using 10 minutes strolling therefore you become accustomed for the top layer of the treadmill.

Place at 0 and get started walking at a speed of 1 mph two minutes.

Increase the rate from just one mph and hit up to and including maximum rate of 5 mph.

As you finish 10 minutes, decrease the speed back once again to at least one mph and also wander to finish the work out.

Then you ought to focus on a rate of 2 miles and then proceed as high as seven mph decrease back to 2 miles in minutes if you would like to boost your time limit in 15 minutes to 30 minutes. Increment the rate from at least 1 mph.

Incline Treadmill Exercise

After the initial week in your own treadmill routine, it's time to get a bit challenging things -- Incline treadmill.

The Way to Perform:

Start with walking on a treadmill set at an incline of 2 and with a speed of 3 miles.

Then set the incline 3 to the next two minutes for a rate of 3.5 mph.

Increment the incline by inch and 2 rate by 0.5 immediately following every two minutes until you reach a tendency of 7 and speed of 5.5.

Perform awesome down for at least 5 minutes with a speed no longer than a few mph and in an incline of 2.

When you strategy near the end of the workout, keep in mind degrees that were incline too ought to be reduced slowly.

Sideways Treadmill Exercise Routine

Besides utilizing the treadmill to get weight reduction, there are a whole lot of different things you can do just like strengthening your buttocks, calves and thighs. In the 3rd week of your treadmill weight loss routine, you are presently going to carry out walking that is collectively.

The Best Way to do:

Start out with A moderate.

Once you have warmed up, switch side and walk sideways at 1.5 mph speed for 1 minute. Switch to the side for next minute.

After first two minutes of unwanted walking, then switch to the side today although walk at a rate of 2 mph for 1 second.

Into the side, switch Right after 1 minute and execute exactly the very same.

Face forward When you're done with it and function forward walking at a rate of 4 miles for next 2 minutes.

Repeat the aforementioned steps until you attain a total around the console. Be challenging to miss the cool down inside the end.

Quicker Wander And Jog Treadmill Exercise

By the third week's finish you will find it quite simple to spend 30 minutes on a treadmill. So, also do this treadmill workout and also the next thing you have to do is to increase your endurance levels by increasing the time to a total of 45-50 minutes over a treadmill.

The Way to Play:

Inside this work out, you will have to switch between lively walk along with running.

Start with a rate of 3 miles slowly increase the speed in order to start running.

Beyond that particular specific point, raise the speed only in case you feel that are going to be able to handle it.

After jogging for 5 minutes, return where you may do a lively stroll for following two minutes, to speed.

Shoot up to jogging speed for second five minutes and come back to walk for next couple minutes.

Continue doing this cycle to get at least 45-50 minutes.

Nowadays you know all treadmill workout for weight reduction, and share your experience.

[scottrunsultras]

Javelina Jundred Recap - my first belt buckle

For now I’m just going to paste in the recap that I sent to my coaches.  So there’s some extra emphasis on what I did wrong - especially similar nutrition issues that I had in Leadville.  Luckily I learned some things and was able to handle it a little better this time.

I’ll probably add some more commentary over the next few days.  I also have some pictures and videos that I’ll try to do something with.  But for now, here’s the summary:

I'll just give you the full recap.  There's probably something in there that I didn't think was a big deal but that you have some concerns or thoughts about.

I guess I'll start with the week leading up.  I told you guys that I felt really good at the beginning of the week - that running felt easy, etc.  That wasn't really the case on race day, despite being 4000 feet lower than Boulder.  I didn't sleep much before the race - just a few restless 30-60 minute chunks throughout the night.  But that's pretty normal.  I slept a ton Thursday night at the hotel in Tucson (9 hours).  That's probably the best I've ever done pre-sleeping for a race.  But I didn't feel super great on Friday.  I had a sore throat all day and felt kind of weak.  I kept telling myself that it was just the dry air.  But I may have caught something minor.  It definitely seemed that way in the first loop of the race.

Since the first half of this story will talk a lot about eating and nutrition: my breakfast was some granola cereal and a banana.  I planned to start eating every 30 minutes once the race started, so I didn't eat too much before. A bit of a slow start to the race.  It was basically a conga line for the first few miles.  I tried to embrace being forced to start easy.  Since I was going so slowly and I was at such low altitude, I ran the uphills.  But I confirmed that I just wasn't running very strong on the downhill coming out of Jackass Junction.  That was by far the easiest section of the course and I was still running it in the 9:00's.  A minute per mile slower than I would expect obviously isn't a huge deal in the big scheme of things, but it's a very clear indicator to me that I didn't really have my A game.  I was running the early downhills in Leadville comfortably in the 7:00's.

It started getting hot in a hurry.  I maybe had a comfortable first hour, an okay second hour, and by the 3rd hour it was getting uncomfortable.  I kept eating about 130 calories every 30 minutes and filling my water pack with ice at every aid station.  I also drank some gatorade at every aid station.  I wrapped up the 22 mile first loop a little under 4 hours and spent probably 15 minutes or so at basecamp with my crew getting re-taped and making sure I had everything I needed.  It was super hot at this point and I was already feeling like I was overheating.  And I was already feeling nauseous. The wheels started coming off as soon as I started the second loop.   This section was not difficult at all and I had already faded into the 12:00's on my pace.  And I was already hiking the mild, super smooth uphills back into Jackass Junction.  At this point I was struggling to eat much of anything and was getting nearly all of my calories from gatorade.  I had a handheld with me that I was filling up at the aid stations, but the ice was diluting it so much that there just weren't a lot of calories in there.  I was also getting massively dehydrated by this point.

One of the lessons that I learned at Leadville was that there's only so much I can force my body to do at one time.  So I figured that the number 1 priority was forward progress - even if slow.  Number 2 was trying to keep liquids down.  By this time I was too dehydrated to even sweat and any liquid that wasn't ice-cold made me gag.  But I did everything I could to keep drinking gatorade when I had it and sip water when I didn't.  Pretty far down on the list of priorities was eating.  Dense, sweet food was over at this point.  I had a tiny bit of success with salty snacks (pretzels, cheetos).  I could stomach maybe 1 peanut butter pretzel nugget or 2-3 cheetos every 15-30 minutes.  A sad lack of calories, but they were at least something and they had some salt in them.

I made a pretty comical error (i can laugh about it now at least) at about the 50k mark.  At this point I'd been sick for long enough that I figured it was worth trying the anti-nausea meds that my ortho gave me.  I was going super slow and I figured that if I could only feel a little better then I could at least start slow-jogging again.  So I took a Zofran tablet and tried to dissolve it on my tongue - which took forever because my body couldn't muster up any saliva.  Apparently Zofran works by blocking seratonin.  The same seratonin that regulates mood.  Long story short, it didn't help my nausea at all.  But it almost instantly increased my level of completely hopelessness about 10 fold.  I texted my wife that I felt hopeless and that I wasn't sure if I could or should keep going.

The hike down to Coyote Camp was some of the worst I've ever felt in a race.  I wasn't puking, but I felt psychologically worse than when I was puking and dragging myself up Hope Pass at Leadville.  I sat at the aid station for about 25 minutes, just staring at the dirt.  I drank a lot of water as soon as I got there, then tried to slowly get something salty into my stomach.  I ended up keeping down some pretzels and pickle juice in addition to a fair bit of water.  And sitting in the shade helped me cool down a little.  I felt my most sick at this point, but I was only 4 miles from headquarters so once I pulled myself back together a little, I got back going. Another thing that I learned at Leadville was the value of giving my body time to process what I was giving it.  So I was super careful at times when I was sick to walk to give my body time to digest food or absorb liquids.  At my worst, I'd walk for 1-1.5 miles after every aid station to make sure that whatever I just ate would stay down.  So while it was extra slow, it kept me from throwing up.

Mile 38 was my long aid station break.  At around 39 I started feeling a little better.  And I decided at this point that if I actually did have an illness, I could maybe help myself run through it better if I took advil.  The Zofran wore off and I finally started feeling energetic at mile 41, which was the first mile in probably 5 hours that I ran in its entirety.  I ran the basecamp loop in the 7:00's knowing that I could sit with my crew afterwards and try to get it back together.

I don't remember eating much during this break between loops.  But my wife got me an Italian Ice, which was awesome.  And I reloaded on the good gatorade (the blue stuff, the lemon flavored stuff at the aid stations wasn't doing it for me).  Loop 2 took me more than 6 hours.  It was absolute misery from start to finish and it was pretty hard to get excited when I still had 3 loops left.  But the good news was that I only had 2 hours of sunlight left.  So if I was finally going to start feeling better, it was going to be soon.  I also decided to ditch my trail shoes and try my road shoes for the next loop.  I felt like the added cushioning was more valuable than the added traction and rock plate.  There's only 2 miles of meaningful rocks per loop.  I'm glad I did it.

I had a couple stretches of easy running heading back to Coyote Camp.  This time I spent less than 5 minutes at the aid station.  And by the time I got to the top of the 2 mile rocky section immediately after coyote, the sun was setting.  My stomach still wasn't feeling great at this point, but it was good enough to consistently nibble on salty snacks.  And I was able to start easy running the easier sections of trail.  I hit the desert disco party (jackass junction) at mile 52 with the sun fully down.  I still wasn't totally sure what to do about eating because I'd been sick for so long, so I kept it pretty conservative.  

After grabbing some colder weather layers and making a quick stop at the photo booth, I headed back out to the easiest section of the course, and was actually somewhat able to take advantage of it.  I wasn't running fast at all, but I was able to string together some consistency.  I put together a handful of 12:00-13:00 minute miles coming back into headquarters.  Elli brought me pizza at headquarters.  I was a little hesitant at first since I'd spent most of the day trying to keep myself from puking.  And because I ate pizza at the half way point of Leadville and we saw how that worked out.  But holy crap was it good.  And after 12 hours of feeling sick, I felt like I was finally able to eat normally again.

I made a pretty strange push back up the hill to start loop 4.  Again, i t wasn't fast.  I was leaned over and shambling 13:00-14:00 minute miles, but it was better than hiking and I was at mile 67 before the pizza rush wore off and gave way to more nausea.  I think I made a mistake by not continuing to eat regularly while I was feeling good.  So I ended up having to hike the last 3 mile climb back into jackass junction.  But with that lesson learned, I settled onto a routine of eating a little bit every mile.  Pretzels, cheetos, or sun chips.  Just a few bites every mile and hopefully something more interesting at every aid station.  I kept that routine until the end of the race. I got into headquarters a little after 3:00 am feeling pretty tired but mostly okay.  My wife joined me as my pacer for the last loop.  She doesn't run or do much of anything intentionally athletic or fitness related.  But she's on her feet all day at work, so she was confident that she could hike me in.  I was super dreading the sun coming back up.  But at this point there was no way that we could finish in the dark.  So the goal was to finish before 9:00 am. I followed the eating routine (a little bit every hour and whatever looked good at aid stations) and tried to run anything that looked easy - which wasn't much at this point - I was tired.  I started getting really weary around mile 85 - just tired of being out there and doing this same loop.  They had the best pancakes ever for breakfast at jackass junction (mile 91) so I had about 4 of those.  And with that final food boost, we tried to actually make decent time on the easy 5 mile downhill into Rattlesnake Ranch.  

We tried to consistently walk a quarter mile and run the rest.  It started a little slow, but we had a couple of miles in there with a pace in the 10:00's during the running section.  That 5 miles was pretty damned good for being in the mid 90's, but it took pretty much all of the energy I had left.  And my non-runner pacer was starting to struggle, too.  So for the last 3.5 or so to the finish we just did whatever we could to run anything.  Even .1 at a time.  And after 26.5 hours, I was done.  And I had this super strange feeling of not knowing what to do anymore when I didn't have to keep moving.  But yeah, it was over and we made it in well before 9:00 am.

Not mentioned above, I ate some salt tablets at various points as well and stuck to a fairly disciplined timer with caffeine and advil.  The advil actually did make me feel a little stronger.  It sucks to come down with something the day before the hardest thing I've ever done.  But it obviously could have been much worse than a mild cold.  I also took tylenol at about mile 80 when I blister popped on one of my toes.  I was worried that it was going to make the last 20 miles miserable, but after a couple of miles it went numb and I forgot about it.

I didn't have any meaningful pain in my ankle or heels.  No connective tissue pain at all really after some weird, temporary knee pain around mile 20.  just muscles and soft tissue.  So I can't really complain at all about that. After finally sleeping, I'm starting to dissect a little to figure out how this could have somehow been sub 24:00.  I obviously still have a lot to figure out about nutrition.  Eating salty snacks ended up working pretty well for the second half of the race.  I also had a bag of toffee cashews that I mixed in every once in a while.  But we're probably talking 1000 total calories of snack food + gatorade that kept me going for the better part of 75 miles of the race.  After 3 clif bars in the first 4 hours, I think I ate 4 or 5 gu's total and didn't touch any of the other food I brought except for the snack food and aid station food.  

According to Strava, I spent more than 3 hours not moving.  That doesn't seem completely accurate, but I did probably spend close to 2 hours at aid stations/headquarters.  I'm okay with that, because if I hadn't done that - especially during the hot part of the day - and I started throwing up, I'm not sure if I would have finished.

I could stand to gain a lot more raw leg strength.  I think more leg strength would have automatically just meant running 1-2 minutes faster per easy mile.  I had no idea what to expect of miles 60-100.  It seems totally insane when your training long run is 26 miles.  And I had a major physical drop-off after 20 or so when I transitioned from what my body was used to into what it wasn't used to.  But "running" in the second half of the race (once it cooled down and I felt better) was still totally possible and not all that hard if the terrain cooperated.  With stronger legs and more experience, those 12:00's could probably have been 10:00's.

The more I think about it, the more I feel like I need to train myself to better handle difficult circumstances and climate.  The heat of Javelina and the elevation of Leadville shouldn't be causing me to fold like this.  The winner lives in Savannah and probably thought a dry 90 degrees was a cake-walk.  I never had a problem eating in races when I lived in South Carolina and did all of my training runs in 80-90 degree weather with 100% humidity.  Something I'll have to think about for the next time I'm ultra training. Despite any second guessing, I'm really happy about this.  Fighting through the added difficulty makes it feel more like redemption from crumbling in Leadville.  If it wasn't a struggle it probably wouldn't mean as much.  Thanks again for the coaching over the last 5 months.  Hopefully if I ever do another 100 I can focus on things like heat acclimation and fat adaptation instead of just making it through without debilitating pain.  I'm glad I have the experience now to know what it's like late in a long race.  This is going to make any race 100k or shorter seem a lot easier from now on.  Time for a few months off.

[alicefitnessblog-blog]

How to lose 30lbs and keep it off (Hopefully!)

1) 30lbs is many years and moments of choices all put together. If you are the same person who made those decisions when you were feeling stressed or sad or bored, you will gain it all back again. The first step is knowing what your workouts, your eating habits, your water intake, and your sleep schedule are really like.   

Ex. I go for a light run to barely break a sweat 2x a week. 15mph I eat sugar everyday, chocolate usually. No veggies, high carbs, not tasty food. I drink less than 1/3 of a gallon I sleep around 6 hrs every night

2) That was the hard part! Congrats on being honest with yourself, it will actually help to make this much much easier. The second thing is to know what lifestyle you would like to have. 

Ex. Friend 1- she does a 1hr strength workout and a 30-50 minute run every night. Eats veggies only, no salt, no sugar, no sweets. Drinks a little over a gallon every day. Sleeps 8-9 hours a night.

Ex. Friend 2- she runs Hulda crooks everyday 45-1.5 hrs or treadmill 6 miles. Eats veggies only. Drinks water. Sleeps 8-9 hrs every night.

3) See the similarities? So to have a body like that, the lifestyle has to change to be like that! Start with things you love and challenge yourself to do them for a month.

Ex.October Challenge! 

Run for entire 3.1 miles  Do 30-45 minute fb workout .                                       Eat broccoli, brussel sprouts, chickpeas, asparagus, green beans, corn, squash, spinach + boiled eggs for protein Drink 1 gallon (4 liters) Sleep 8 hrs

4) It may seem relatively simple now but it's going to be hard. Now think of times you have had trouble working out. And give three ways you could overcome them.

Ex. Late at night - Run with glowsticks. Listen to something as you run. Tell myself "It will only be 40 minutes then you'll be back."

Sore from before - it's ok to run slower, just do it. Promise myself a nice bath after. Stretch out with FB

Don't have time - run all out for 10 minutes . Anything can be 10 minutes late and not a big deal. Set alarms to let you know when you have only 2 hours before having to do something. Go in or with workout clothes and change into them asap.

Can't finish workout - see if you can walk. If you can, keep pushing you have more left. Hold the position that is hard. Do a quick 10 burpees instead of every 5 you skip.

Ok great! Now so the same for eating.

Ex. Hungry now and don't want to wait - eat veggies raw. Prep for week . Go to stater Bros and buy broccoli, carrots, cucumber, or tomatoes

Eating out - just say you're trying a home cooked food challenge. Eat veggies before. Chew gum or mints to keep flavors at bay.

At a friend’s- try a taste but bring your own delicious veggies. Eat before going. Tell yourself delicious food is waiting for you. Eat some of his veggies .

Out on the road - look up supermarkets , keep carrots in the car, bring an assortment of veggies.

Bored of eating veggies - look up new ones! Eat with toast, eat fruit

Sweet tooth - eat so you aren't hungry, eat some sweet corn, eat fruit,  pan fry the food- heat may help sweeten carrots, squash, fruit

Not full- that heavy feeling isn't good, eat chickpeas squash or brussels. Distract yourself for 20 minutes then see if you are as hungry. Keep busy!

Now do the same for drinking

No water around - always bring 4 L bottles with you full of water. Or drink 8 tall glasses. Or buy a L of water .

Not thirsty- try to finish 1/3 a liter every hour you've been awake. Make tea. Infuse the water with lemon, lime, tea.

Haven't finished it by nightfall- drink 1/3 L every 5 minutes. Go for a run and then drink. Buy flavored waters and drink them all.

And finally, the same for sleeping

Not tired- lay still, imagine nothing. Go for a run then sleep, sleep in the next morning or take a nap

Have stuff to do - decide which is more important, obesity or work. Set an alarm 8.5 hrs before first morning thing so you know when you have to sleep. Take a nap right after you come back.

Wasted time watching TV too late - don't watch TV with charger plugged in. Just for today, sleep all day. Sleep until you absolutely have to go. Pray that God will help you break this habit. Text boyfriend goodnight. No TV for 4 nights if up past 2.

Too hungry to sleep - eat veggies, take a nap later, fill up on water.

4) Now you're going to face these challenges and more in the upcoming weeks but come back and revise them, always adding new challenges and new ways to overcome. Let's make this realistic now. Shopping list Corn, broccoli, tomatoes, cucumber, green beans, brussel sprouts (get at least one per day and 3 meals worth of it)Now add things to help - carrots for car, fruit for sweet tooth, bread for toast, 2 more L water bottles, lemons, flavored water , 18 eggs Put aside 2 hrs on Sunday to meal prep. (10-12), wash gym clothes on Sunday, fill up water bottles before you go to sleep, plan on 2hrs to workout/clean up everyday (6:30-8:30 or 12-2), set alarms before bed (10:15pm, 8 hrs before, 2hrs before) Wiggle room: if I want to eat any sweets, don't buy them but put exact change into a jar for the end of the month! If I forget or slip up, vomit and eat veggies and add a tally to mirror. 5 Tallies and you post an obese looking pic to Instagram 5) Document the change! Take realistic photos, compare lbs dropped, should be 2/wk , feel confident that it IS working!