AM - 7.4 cold miles around Millcreek, 6 with Jake. Two mile tempo in 6:33, 6:21 that felt relaxed.
PM - 4 miles with Jake in the afternoon to make up for doing this all afternoon.
Running Writings "52 More Lessons from Another Year of Weekly Writing". Good info here, some of my favs -
1. Massive increases in training volume and intensity are likely to result in overtraining, a problem where your body responds hostilely and normal adaptation mechanisms fail. Avoiding this is not just a matter of your training, though—getting more sleep and keeping your overall stress level low also helps keep you safe from overtraining. If you are overtrained, it can take several weeks to work your way back to health.
6. The four best exercises for hip strength are the clamshell, side-step (or "monster walk"), glute bridge with single-leg lifts, and quadruped hip extension (pictured below). If you're only going to do a few strength exercises, do these!
17. Polluted air has a huge impact on your body's ability to perform. Heavy smog can saturate up to 5% of your red blood cells with poisonous carbon monoxide, and ozone can impair your oxygen intake by 11%. The link is so strong that high school cross country times can be predicted by the amount of pollution in the air. Pollution also increases your risk of getting respiratory infections like the cold, and severely aggravates asthma.
21. Carrying around excess weight will slow you down by about 1.4% per 1% of body weight increase, but these measurements are from carrying around artificial weight, like water bottles or camelbaks. Keep in mind that losing weight, especially rapidly, is associated with muscle loss, so your best bet is to maintain a healthy weight all the time, not try to cut down to a "racing weight" several times per year.
30. Women should avoid tight-fitting pointed-toe shoes as much as possible. Some evidence suggests that these shoes can cause bunions, and wearing well-fitted, comfortable shoes certainly can't hurt.
50. Most evidence indicates that overuse injuries are not related to inflammation. Though the "inflammatory theory" of running injuries popularized traditional treatments like icing, compression wraps, and anti-inflammatory drugs, the most successful injury treatments have nothing to do with modulating or reducing inflammation.
| 
