• KayCee • WHOZ • CONGRATS • RUNNIN’ • ELSEWHERE • THEMZ •
RUMINATIONS
By KayCee
My sister and her kids joined an F45 gym over the summer and sung its high praises. When I ran the Augusta race with my nephew in October, he described the workouts to me which had me intrigued. I found an F45 studio not far from me and decided to check it out with the 14-day trial membership.
I went into it thinking that I had to be pretty strong and fit. For the past few years, I had been doing Peloton strength workouts, and God knows I run enough, so how hard could strength training be? Plus, if my younger sister was doing it then I wanted to do it too.
Well, I think I had been doing all my weight lifting the wrong way because the instructor followed me around the circuit and was constantly correcting my form. I went six times over a 2-week period and finally told the coach that he must think I had never lifted a weight in my life. Doing a deadlift required so much more thinking than just bending over and lifting the weight. Was my back straight? Were my hips and knees locked? Was my spine neutral?
After the trial period ended, I refused to be defeated by the class. I signed up for a 3-month membership, hopeful that my squat form would improve and that maybe I would be able to do pull-ups without the use of the rubber bands. After a month, I now need fewer corrections so I can tell it’s getting better.
It made me think of when I first started running and could barely make it a half mile without gasping for air. With any luck, in 3 months, perfect squats, deadlifts and burpees will be as easy as running up Shawmont.
–KayCee
WHOZ DOIN WHAT IN 2024
NOTHING TO REPORT THIS WEEK, BUT IS THIS WHAT WE ARE IN STORE FOR?? (Thank you Quietman Tom [result]…)
CONGRATS-A-MUNDO TO ALL!
Nuthin’ to report
SEND YOUR RACE RESULTS TO: TEDMILLER01@GMAIL.COM
RUNNIN’ OFF AT THE MOUTH
“If you feel bad at 10 miles, you’re in trouble. If you feel bad at 20 miles, you’re normal. If you don’t feel bad at 26 miles, you’re abnormal.” –Rob de Castella, winner 1983 World Marathon Championships [Rerun from 9/7/24]
“Good things come slow. Especially in distance running.” –Bill Dellinger
“How do you know if someone ran a marathon? Don’t worry, they’ll tell you.” –Jimmy Fallon
Source: The Gigantic Book of Running Quotations, Higdon, 2008 (Skyhorse Publishing)
ELSEWHERE ON THE WEB – by Teddio
Building a Run Training Plan [Rerun from 8/31/2024]
Why create a run training plan? …Without a plan, you run the risk of sticking to a similar routine and never progressing, or adding too much work too fast and becoming burnt out or injured.
3 basic principles of a good running plan
- Have a goal.
- Mix in different types of runs and training.
- Increase distance and intensity gradually while allowing for recovery time.
5 tips to creating a run training plan
- Start with a big-picture view…
- Determine weekly mileage…
- Mix up the workouts…
- Stay consistent and flexible…
- Enjoy the process…
(https://rundown.runtheday.com/p/run-training-plans)
THEMZ WHO WUZ THERE (except those forgotten or missed 😊)
Stats – We track attendance and Shawmont. Loggin’ the miles is just for fun.
Records: Attendance – 39 on 6/23/18. Shawmonts – 26 on 2/10/18.
This Week: Attendance – 16. Shawmont – 6.
- Trail Name: Distance (Route)
- A.A.Ron (FKA Aaron P): 8
- Alan Bravo: 6
- All That Jaz: 10
- BB Betsy: 14 (SHAWMONT)
- Caiter (FKA Caitlin R, Kate R): 7
- CtCloser: 14 (SHAWMONT)
- Half Caff: 10
- JessiPa: 13
- Jimmy Dee: 14 (SHAWMONT)
- Kenny Baby: 4
- Prof. Sandy: 8
- Quietman Tom: 14 (SHAWMONT)
- Rob Ray: 14 (SHAWMONT)
- Teddio: 10
- Yaz (AKA Jasmin): 7
- Ying1: 14 (SHAWMONT)
Thanks for reading. Let’s have a great week!
Email Newsletter Editor: Teddio
Facebook and Website Newsletter Editor: CtCloser
Shawmont Running Club 