Taking too long? Close loading screen.
Connect with us

Tech

How to Adjust Your Training Plan for a Turkey Trot

Published

on

runner in a hoodie amongst the fall leaves

Photo: baranq (Shutterstock)

Thanksgiving Day is a wonderful time to run a race. You get to train through crisp fall weather, and the race is set for a day you get to feast as much as you want afterward. Only one problem: most training plans assume you’re racing on a weekend, but a turkey trot will be on a Thursday. How do you make everything fit?

Advertisement

There are a few approaches, but first, a caveat. If you are running the turkey trot just for fun, and you don’t plan to taper or peak in any meaningful way, you can just do whatever the heck you like. Just take off the day before the race, or at least don’t run any harder than usual; then show up to the starting line and knock yourself out.

Advertisement

But if you’ve made up your mind that the turkey trot is a goal race, and you’d like to put forth your best performance, you should follow a training plan. Your favorite running app probably has a selection of training plans built in, or you can grab one from a source like halhigdon.com.

The scheduling hassle is that your program probably has a long run; the long run probably falls on the weekend; and the program assumes that you have a full week, give or take a day, between your last long run and your race. You’re half a week off. There are a few ways to handle this mismatch, so take your pick:

Option 1: Do your long runs on Thursdays

There’s no law saying long runs have to be on the weekends. That’s just when most of us find the time. You can shift your program forward (or back) a few days so that all the “weekend” runs fall on Thursdays.

Advertisement

Depending on your schedule and on the way your plan is written out, that could be really annoying (okay, it’s Monday, therefore I need to look up my Wednesday workout…) so you may prefer another option.

Option 2: Subtract a few days to preserve your full taper week

The week leading up to the race is the most important to do by the book. (For a longer distance, like a marathon or a half, your taper may be two or three weeks; for a 5K the taper is more likely the last week or just the last few days) The taper is important because you ease up on your training enough to get some performance-boosting rest, but you don’t want to rest too much and start losing fitness.

Advertisement

That’s why I wouldn’t advise finishing the program and then just chilling until race day. You’ll miss more training than you need to; in runner terms, you would peak too early. So work backwards from race day. If the race is a 5K, make sure that the last four or five days before the race, you do the last four or five days of the program.

Let’s say you’re following an eight-week program, and your race falls on Thursday the 26th. You’ll do week six as written (the 8th through the 14th) and then begin week seven on the 15th. But then, on Friday the 20th, you’ll skip forward and begin week eight. This gives you a full week to complete week eight and show up to race day right on time.

Advertisement

What happens to the long run at the end of week seven? You have two options. One is to skip it. The other is to do it a bit early—on Thursday the 19th, perhaps—so that you’re skipping the middle of week seven rather than the end. However you slice it, you’re removing a few days from week seven so that week eight can end on race day.

Option 3: pause the program and add a few goof-off days in the middle

If you’ve already set up your calendar with the program ending the weekend before Thanksgiving, you’ll need to add time rather than subtract. The easiest way to do this is to identify a medium-difficulty week somewhere in the middle, and just do it twice. Then you’re back on track for the option above.

Advertisement

Or if you like the idea of just having a few days off to do whatever you want, do that! But don’t schedule those days for right before the race. Do them in the middle of your program, or at the very least the week before. If you have a week where you’ll be busy or traveling or taking some time off, think of that as an opportunity. During that time, only run if you feel like it, and do whatever length and intensity of run you feel like. Then, when the gap is over, hop back on the program and plan to finish right on Turkey Day.

Source

Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Tech

How Buenos Aires boosted gender equality — by getting women on bikes

Published

on

The pandemic has given us the chance to rethink which type of city we would like to live in. The restrictions imposed by the virus have challenged us and forced us to rethink mobility schemes which were previously unthinkable. It has also given us the opportunity to revisit and revise the process we had already begun. In this back and forth, we have further strengthened our conviction to accelerate transformations and policies that have been put in place in the last few years, in order to create a city that offers equal access to opportunities, just as we have always imagined.

In this way, over the last few weeks, the avenues Corrientes and Córdoba have given way to bicycles. We have transformed the two most emblematic streets in the city and have created a new safe space of coexistence for all, without the need of users having to interpose or invade other actors’ lanes. On a daily basis, bicycles have begun to flood the cycle lanes and the results have been immediate; bicycle trips have increased 44% in these avenues since the incorporation of this infrastructure.

The first surveys carried out highlighted an interesting data point which strengthened that this is a phenomenon, sustained and continuous over the last ten years, which continues to evolve with the extension of the cycle lanes. In less than a month the number of women cycling in the avenues Corrientes and Cordoba has doubled, going from 8% to 19%.

Historically the bicycle represents, for women on a global scale, a symbol of freedom – and this increase demonstrates that this change should be promoted and expanded upon.

We are convinced that, in order to create a more equal society for women and other gender identities, we must create safe spaces where people can feel free, autonomous and independent; so that the city does not pose barriers or obstacles. Safe spaces realized so that citizens do not have to think about what to wear before leaving their homes and going out onto the street, making longer trips to reach their destination or avoid certain areas, spending more money, or deciding not to travel because it is nighttime.

When a public policy is conceptualized, whichever one it may be, it is essential to understand the difference that exists in the perception, use and necessities of transport between men and women and the role that mobility plays in their daily life. We know that women experience and move throughout the city in a different way than men. Specifically, in the city of Buenos Aires, their trips are linked to caretaking and they are principally made on public transport and by foot. We also know that the pandemic has highlighted many of these inequalities, which has been reflected in the increase in the number of gender violence cases or the burden carried in regards to caretaking in this context of isolation.

We want women to feel that the city is their own and that they do not need to plan their movements due to any symbolic nor physical barrier.

Within this strategy, last year we presented the first Gender and Mobility Plan in the city, which treated the gender inequality in the transport and mobility environment, not just in planning but also employment inclusion, mobility data and awareness of gender problematics, such as street harassment.

Inequality in relation to mobility and access to public transport implies less access to other rights, and the exit of the pandemic must be made in such a way that offers more opportunities for all. The journey is long but our public policies are transversal and we are focusing on removing the mobility gender barrier.

This article was written by Juanjo Mendez, Secretary of Transportation and Public Works, Government of the City of Buenos Aires, on The Urban Mobility Daily, the content site of the Urban Mobility Company, a Paris-based company which is moving the business of mobility forward through physical and virtual events and services. Join their community of 10K+ global mobility professionals by signing up for the Urban Mobility Weekly newsletter. Read the original article here and follow them on Linkedin and Twitter.


SHIFT is brought to you by Polestar. It’s time to accelerate the shift to sustainable mobility. That is why Polestar combines electric driving with cutting-edge design and thrilling performance. Find out how.

Published October 25, 2020 — 14:00 UTC

Source

Continue Reading

Tech

Avoid work from home burn out with this highly rated meditation app, now over half off

Published

on

TLDR: With the Omvana Meditation app, users get help beyond calming anxiety to actually prompt real growth and improved results in your daily life.

Most meditation courses and programs have the same basic purpose: to help you relax, center and find peace. Those are, of course, all very important, very worthwhile goals. However, if you’re going to put in the often significant time investment to meditate and focus and attempt to tap into your innermost self, then it might be worth getting even more out of the effort than some momentary calm.

With the Omvana meditation app, their goal isn’t to get users better at meditation, but to get them better at navigating life. Right now, access to one year of their Omvana meditation services are available at almost 60 percent off its regular price, only $24.99 from TNW Deals.

While Omvana can certainly help anyone alleviate stress, calm anxiety and boost focus, their offerings through working with the world’s best personal growth teachers aim even higher, attempting to help you achieve more in life and actually raise your performance level personally, and professionally as well as metaphysically.

The Omvana app is home to a massive, ever-growing library of powerful meditations delivered by world-class instructors. Whether you want to lower your stress, get better sleep, or create better focus, users can find a meditation keyed to their specific need.

From stress management to healing to attracting abundance to visualizing your ideal future and more, these teachings are led by top-flight instructors renowned for their techniques stimulating personal growth, instructors like Marisa Peer, Lisa Nichols, Bob Proctor, Michael Beckwith, Vishen Lakhiani, and more.

Whether you’re a seasoned meditator or just getting started, Omvana brings these hundreds of beautifully crafted tracks to users of all levels, in everything from bite-sized sessions for busy people, to contemplative deep dives into the subconscious for more advanced users.

These guided meditations can also be mixed with your choice of ambient music and other tracks to help you better transcend into higher levels of consciousness. One of 2019’s best meditation app award winners from editors at Healthline, Omvana can help you master your productivity, create a clarity of vision, boost your confidence and self-esteem and basically made you into a happier, healthier you.

Regularly $59, a one-year subscription to the Omvana Meditation app is now 58 percent off, down to just $24.99 while this offer lasts. You can also get a lifetime subscription for only $99.99. 

Source

Continue Reading

Entertainment

Original Content podcast: ‘Lovecraft Country’ is gloriously bonkers

Published

on

As we tried to recap the first season of HBO’s “Lovecraft Country,” one thing became clear: The show is pretty nuts.

The story begins by sending Atticus “Tic” Freeman (Jonathan Majors), his friend Leti Lewis (Jurnee Smolett) and his uncle George (Courtney B. Vance) on a road trip across mid-’50s America in search of Tic’s missing father. You might assume that the search will occupy the entire season, or take even longer than that; instead, the initial storyline is wrapped up quickly.

And while there’s a story running through the whole season, most of the episodes are relatively self-contained, offering their own versions on various horror and science fiction tropes. There’s a haunted house episode, an Indiana Jones episode, a time travel episode and more.

The show isn’t perfect — the writing can be clunky, the special effects cheesy and cheap-looking. But at its best, it does an impressive job of mixing increasingly outlandish plots, creepy monsters (with plentiful gore) and a healthy dose of politics.

After all, “Lovecraft Country” (adapted form a book by Matt Ruff) is named after notoriously racist horror writer H.P. Lovecraft, but it focuses almost entirely on Black characters, making the case that old genres can be reinvigorated with diverse casts and a rethinking of political assumptions.

In addition to reviewing the show, the latest episode of the Original Content podcast also includes a discussion of Netflix earnings, the new season of “The Bachelorette” and the end of Quibi.

You can listen in the player below, subscribe using Apple Podcasts or find us in your podcast player of choice. If you like the show, please let us know by leaving a review on Apple. You can also follow us on Twitter or send us feedback directly. (Or suggest shows and movies for us to review!)

And if you’d like to skip ahead, here’s how the episode breaks down:
0:00 Intro
0:36 Netflix discussion
3:18 “The Bachelorette”
6:30 Quibi
14:35 “Lovecraft Country” review
31:32 “Lovecraft Country” spoiler discussion

Source

Continue Reading

Trending