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Weekly Goal & Logging Miles

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WEEKLY GOAL MILES: 15 - 45 The CB Run Club will continue meeting on Tuesday evening at 5pm and Thursday at 5pm for 3-3.5 miles. On Saturday, our goal miles will be to complete 4 miles to 8 miles. Depending on your goal and level. KEEPING A RUNNING JOURNAL Whether or not you have been running for years or just starting out, we all have our own reasons to hit the pavement and put in those miles. If you are training for a race, wanting to lose weight, or for mental clarity, as a runner, it's critical to your success and progress to begin a journal. Once you determine your short term & long term goals, a journal can help you track those miles and reflect back on each run. And, fancy need not apply here. For a runner, simple & convenient is best. A mini notebook, a bound journal, or a file on your laptop or computer will work fine.     View blog Each running experience is unique. We all ha...
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It's the perfect time of year to add squash, zucchini and pumpkin to your diet. All of them are in vitamin A, C, K, and all of your B's such as folate, B6 & B12. Minerals include, manganese, calcium, magnesium, and potassium. Because of their darker & richer colors, they are high in beta carotene. It is these antioxidants that block cellular damage from occurring due to free radicals from being produced from cellular respiration. If you are one who pariticpates in a lot of cardiovascular exercise producing aerobic cellular respiration, you want to make sure you are consume foods high in antioxidants. Free radicals decrease immune function, increase the aging process, and increase abnormal cell production leading to disease. They are really easy to prepare too. Many types of squash can be eaten raw, on a salad, in a wrap, or as a snack with some hummus dip. Or, bake, grill, saute, mash, prepare as a soup base or into a bread. The seeds ...
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Goal Mileage WEEK # 3

This week's running mileage goal is 17 - 50 miles between Sunday and this Saturday. On your own, with the CBRC, or with someone else, you should strive for 3-4 miles per daily run on 3 or 4 nonconsecutive days for those who have been running less than a year on a regular basis. Those running for several years on a regular basis should aim for higher mileage, on most days of the week as long as you are injury-free. Saturday, June 29th will be our last group Saturday run until July 13th. Plan on an increase in mileage this coming Saturday. As always, there will be different routes/mileage to choose from. During the week of July 1st - July 7th, your weekly goal is 10 - 35 miles - consider it regression week, resting week, or cross-training week. It's always a good idea to cut back or "regress" in miles every now and then to prevent the running muscles from becoming stale. It gives the running muscles a nice break from the wear & tear using the...
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