I Can Remember When 100 Miles In A Week Was A Big deal…
Anabella Campus
Several weeks later on September 5, Hurricane Frances made landfall as a category 2 at Hutchinson Island on the Florida east coast. The center of the storm was very large, 55 to 80 miles wide at landfall, but as the calm center passed overhead it belied what was to come as Frances moved inland. As the storm cut across the peninsula and moved on to the panhandle it created numerous tornadoes statewide.
But you don't need to do it all at once, and probably shouldn't, he said. "If you don't do much during the week, trying to walk 150 minutes on a Sunday is going to leave you achy the next morning. Ideally you should do this throughout the week."
Lightning Myths and Facts
Myth: A lightning victim is electrified. If you touch him, you'll risk being electrocuted.
Fact: The human body does not store electricity, and lightning victims require immediate medical attention. It is perfectly safe to touch a lightning victim in order to give them first aid. Call 911 for help.
Myth: If it's not raining or there aren't any clouds overhead, you're safe from lightning.
Fact: Lightning often strikes several miles from the center of a thunderstorm, far outside the rain or thunderstorm cloud. In fact, "bolts from the blue" can strike as far as 25 miles out from the parent thunderstorm. That's why it's important to seek shelter at the first indication of a thunderstorm and stay there until 30 minutes after the last clap of thunder.
Myth: The rubber soles of shoes or rubber tires on a car will protect you from a lightning strike.
Fact: Rubber-soled shoes and rubber tires provide NO protection from lightning, but most vehicles with metal tops and sides do provide adequate shelter from lightning because the charge travels through the metal frame and eventually into the ground. Just be sure to avoid contact with anything inside the vehicle that conducts electricity. Remember, convertibles, motorcycles, bicycles, open-shelled outdoor recreational vehicles and cars with fiberglass shells offer no protection from lightning.
Myth: "Heat Lightning" occurs after very hot summer days and poses no threat.
Fact: Many people incorrectly think that "heat lightning" is a specific type of lightning. Actually, it is just lightning from a thunderstorm that is too far away for any thunder to be heard (thunder is seldom heard beyond 10 miles under ideal conditions). If the storm approaches, the same lightning safety guidelines above should be followed.
Myth: Lightning never strikes the same place twice.
Fact: Lightning often strikes the same place or object repeatedly, especially if it's tall, pointy, and isolated. The Empire State Building is struck by lightning nearly 100 times each year.
Myth: If caught outside during a thunderstorm, you should seek shelter under a tree.
Fact: Seeking shelter under a tree is one of the leading causes of lightning related fatalities. Remember, NO PLACE outside is safe when thunderstorms are in the area. If you are caught outside in a thunderstorm, keep moving toward a safe shelter.
Myth: Metal structures or metal on the body (jewelry, watches, etc.) attract lightning.
Fact: The presence of metal has no bearing on where lightning will strike. Mountains are made of rock but get struck by lightning many times a year. Rather, an object's height, shape, and isolation are the dominant factors that affect its likelihood of being struck by lightning. While metal does not attract lightning, it obviously does conduct electricity, so stay away from metal fences, railings, bleachers, etc. during a thunderstorm.
Myth: If caught outside during a thunderstorm, you should lie flat on the ground.
Fact: NO PLACE outside is safe when thunderstorms are in the area. If you are caught outside in a thunderstorm, keep moving toward a safe shelter.
I have to admit that I thought my fitness level was going to severely suffer. After I was gone for the first two weeks I decided to just do an easy 4 miles when I got home, 5 the next day, and then I kicked it up to 7 every other day from then on. Like you mentioned earlier, it seemed as though I had to get through 2 uncomfortable runs and by day 4 I was back on track. Muscle soreness for the first couple of days was the biggest issue. Does this sound typical?
Hey Jeff
Great Article, it was very informative. I am a junior in high school and recently I suffered a injury to my foot that has kept me from running for 4 weeks. Finally I ran in a 5k race today, and my breathing felt absolutely terrible throughout. I am a runner year round, my pr in the mile is 4:40 and I probably run around 30 miles a week on average. How long do you think it will take me to get back into good-pr shape.
I was worried when I got injured as I had to take 6 weeks off with no exercise. When I started back I was amazed how much of my fitness remained. I was running 6:20 pace over 6 miles before injury, first run back after 6 weeks off I was running 6:50 pace. I would have thought the fitness levels would have been much worse. I had been running for 2 years continous before injury.
I have been training for half marathon for the last five months. The race is in three weeks I run 30 miles a week. I have not been able to run for six days due to injury in my calf muscle not sure what happen. I did 11 miles on Saturday and Sunday during my run my left calf started hurting so bad I could not finish my run. I am 54 years old and have been running for 35 years need some advice.
0.5 mile intervals at my fastest pace reducing the rest period each week
6 x 1:30 hill sprints with 2 min rests
50 minute run at a steady pace/165bpm average HR (6.5 miles)
I did hill walking with a pack, swimming, boxing and circuits on my days off from running (I need to be good at multiple disciplines for the army)
I always warm up and cool down, stretch with all of the above.
Excellent article. I have been trying to improve my pace and thereby PR (current PR -3:50 April, 10K 45:30 in July 31) and have been working with a plan that peaks me at 65miles/week with appropriate speed and tempo works. I have been clocking 57m for the last 4 week and have developed a slight soreness in the left foot upper ankle and this week have lost it mentally to put in the hard yards this week.. your article is reassuring in that I may not lose much fitness, but nevertheless do you have experience with this upper ankle soreness with your trainees and what are the issues with a 50%drop in mileage? Advice greatly appreciated and thanks to you for serving the running community with such great passion and insightful blogs
Hi I ran The Chicago Marathon (3h: 16m: 37s), since then I have been training fore another marathon on the 16th November (5 weeks apart).
My training schedule has been light: a couple o 6 milers during the week and moderate long runs (10 miles, 12 miles, 10 miles), on the weekends.
What can I expect of my performance on marathon day.
Thank you
Hi, i have not ran since late november, early december. i was running for my college and my fitness level was at its peak, i was able to run a 4:30 mile. however i got injured in late november and when it came time to come back to running i was very demotivated. it has been a good 5-6 weeks since i ran seriously, i say seriously because i ran a few times but just couldnt manage to keep a consistent schedule. However i have been running now for 1 week straight, i was wondering how long do you think it would take me to get back into the shape i was in before. or atleast close to my peak form.
I am looking for some input from either coach Tina or Jeff. I am a 37 year old male who has been running for roughly five years. I run year around and average between 40-50 miles a week. My 5k time ranges from mid-18 to 20 minutes and my half time ranges from 1:28 to 1:33. Unfortunately I was diagnosed with pneumonia today and ordered bed rest for the next week. I know pneumonia attacks the lungs, vital organs for the runner. Although I have been prescribed a week of bed rest I am considering one full week off and the second week very easy and light runs. My other consideration is to give the body a full two weeks to heal. Admittedly I am scared. I am nervous of having to start from scratch. I have read your article many times and recognize that there is a very negligible loss of Vo2 capacity and I am still looking for some feedback. Any advise would be greatly appreciated as I have a tendency to push my body to the limits and sometimes beyond.
Thank you
Jason
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
Darren and Courtney Johnson sit on the back of a truck outside their home in Center Hill, Fla. Three weeks after they bought a used SUV and took it home, they were told by a dealership manager that they needed to return and sign a new contract with different terms. Things went downhill from there. Octavio Jones for NPR hide caption
Most of us would be confused too. But odds are good that in the paperwork you signed when you bought your own car, there was some legal language saying the sale may not really be final. It often asserts that if the car dealer has trouble with the financing on its end after the sale, it can later cancel the deal, try to get you to agree to different terms, and take the car back if you refuse.
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