Tempo intervals are one of my favorite types of workouts, whether I’m training for a 10K or a marathon. The newest workout I’m sharing over at Runkeeper’s blog is a tempo interval workout that can be used by beginners, during base building, or for a short yet effective workout on a busy day.
From Latin being one of my favorite classes in high school to my love of superhero movies (have you seen Wonder Woman yet?), my literary and cinematic tastes favor mythology and mythopoeia (think: Lord of the Rings and Harry Potter). Ryan raved about Neil Gaiman’s Norse Mythology after listening to the Audible version. I finished this one a few weeks ago, but it’s still well worth mentioning and I’ll probably listen to it again soon.
What I love about Gaiman’s Norse Mythology is how he saturates the reader into the story. Gaiman’s narration is fantastic, hearkening back to the oral tradition which brought us these myths. The individual stories are short yet engaging, making this a great choice for driving or a run.
Runner’s World published an article this week discussing the problems with banditing and bib-swapping – a problem in the running community that seems to rear its ugly head on an annual basis. As with doping and cutting a course, it’s an issue about upholding the integrity of the sport – even if you bandit only a segment of the course. Is banditing as severe as doping? No. But that doesn’t mean it’s acceptable. It’s not just the issue of “one extra person,” which is a fallible argument in itself (if many people think this way, it’s more than just one person). And if you didn’t get into the lottery or missed the registration window, deal with it – desires do not outweigh what is right.
When Ryan and I had a booth at the Snohomish Women’s Run, we had a glimpse into just how much effort race directors, volunteers, and safety and medical personnel put into a race. It costs a lot of time and money to register a course, temporarily close public roads, have police to direct traffic elsewhere, have medical staff in case of emergencies, have volunteers to direct runners, and set up start and finish areas. Additionally, the salary of race directors comes from race registration fees – especially at smaller, local events. Banditing disregards the hard work and time invested by the individuals behind making a race happen.
Last summer, I had the goal of doing an unassisted pull up that I never achieved – granted, I stopped focusing on that goal once I started training for CIM. Now that I’m in a base building phase, I am working towards that goal again. However, this time I have a more developed plan of progression, following this guide from Competitor and this guide from Women’s Health. Having a goal to work for helps me in strength training – otherwise, I’ll just do some lower body and core work and call it a day.
I recently won a pair of Topo Fyi-Lyte 2 shoes from an Instagram giveaway. While I haven’t run in them yet, they have worked so well for strength training. They are flexible, responsive, and minimal enough to provide a good ground feel for movements such as squats and kettlebell swings. The specs are almost identical to the Saucony Kinvara – 3 mm drop (compared to the Kinvara’s 4 mm), 23 mm heel, and 6.9 ounces per shoe – but they feel slightly different in terms of cushioning. I’m excited to try them out for running, especially since I was looking for a shoe to rotate but didn’t want something drastically different from the Kinvara.
What’s your favorite genre of literature or film?
Can you do a pull up?
What are your plans this weekend?