“The human foot is a masterpiece of engineering and a work of art”
– Leonardo da Vinci
Week 12: Tuesday’s are Running Boot Camp – rain or shine.
We are now 1 month away from the end of hurricane season and the start of the Intertrust Cayman Marathon. Last week the island was cast in the shadows of Hurricane Rina. Thankfully she kept a safe distance from our shores and she only shared with us her cooler temperatures and a few inches of rain. Many runners here in Cayman took Rina’s near arrival as a sign to stay indoors and catch up on their reading. On more than one occasion last week I was asked if I was still going to run in the inclement weather and my answer was always a definitive YES. I agree torrential down pours aren’t much fun to run in and usually send me running for cover instead of the open road but during my 6 years here on island I’ve learned it won’t rain all the time and the heavy rain doesn’t usually last that long. If you can find the patience to work around the heavy down pours you could treat yourself to some of the best running conditions you’ll find on island (lower temperatures and humidity). However, for us runners it is important to try and protect our feet (i.e. keep them dry). Running in wet feet can lead to blisters and/or bruised toe nails. So here are a few tips to keep you dry(er) while running in the rain...
From a safety point of view I recommend you wear an outer layer that’s light coloured and wear something reflective to remain visible to all. Running in the rain normally means poor visibility which can increase the chances of an accident so stay safe.
These changes will result in improved performance, greater speed, and endurance. However, you will notice that I’ve not assigned Interval training in my weekly workouts and that is because the weekly program is geared towards beginner runners/walkers and introducing high intensity workouts to individuals who are not physically prepared for them can significantly increase your chance of injury. My goal is to get our readers across the finish line at this year’s Intertrust Cayman Marathon. Next year we can work on improving your time. Now back to the work out.
After completing 4 sets of the circuit we finish with another couple of miles at 85-95% pace and a half mile recovery run. The workout takes us just over an hour to complete and builds up a nice burn in the legs which is sure to last a day or two. This workout is hard but leads to good results and a great sense of achievement.
Here at A Crazy Idea we truly believe the importance of a balanced and healthy diet as well as regular exercise. Below we have created simple exercise regimes you can follow, either to get you up and active, or running schedules you can follow to get you fit in order to partake at any level in the Intertrust Cayman Islands Marathon on December 3, 2011.
Our exercise schedules come in three forms: Beginner walker, Beginner runner and Novice runner and will be updated each week.
Week 11: October 27 to November 2, 2011
Your health is of the utmost importance and not to be neglected. Even though moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start any exercise program.