Walking a marathon is a great goal for anyone
with the appetite for a lofty challenge. Realistically, I have to
admit that not everyone is ready today to set their sights on a 26.2
miles stroll. Here's a little something for those of you who would
like to work on training for events like Volkswalks (often 10k or,
6.2 miles). There are a vast number of weekend and year 'round
Volkswalks in the Pacific Northwest. You can easily take yourself on
a mini-vacation on a regular basis by checking out the possibilities
for walks in and around where you live. If you're feeling very
adventuresome, there are Volkswalks worldwide. Time to be saving
those frequent flyer miles!
The Portland Marathon
Mayor's Walk is an excellent event for all
walkers. This 10k walk takes place the morning of the Portland
Marathon and covers the last quarter of the marathon route itself,
giving you a bit of the flavor and excitement of the day. You will be
honored with a special finishers area and a personal greeting by our
fine city's mayor, Vera Katz, an avid walker herself.
|
1. Unlike money which can be saved from
day to day, exercise must be practiced nearly every day for
the best result. |
The hardest part of any exercise program is getting your legs in your shorts. Barring illness or injury, you MUST do at least 5-minutes of your scheduled walking. If after 5-minutes you want/need to go home for any reason, do it guilt-free. Tomorrow the 5-Minute Rule applies again. |
Sample Training Schedule
"Beginner" means different things
to different people. If you are at a very, very beginning stage, go
to the article "Moving is Basic" and begin with the training
schedules posted at the end of that article. When you've completed
the 12-week cycle posted there, take a look at this schedule and see
where you can slip in to increase your distance.
If you are walking some already, begin with the schedule below. Look
for a week that is close to the number of weekly miles you now walk.
Start there. Notice that we are using a program with unequal amounts
of daily miles. This is important. Honor this pattern as you progress
even though some days will be fewer miles than you are used to. Soon
the total weekly miles will begin to challenge you and you will see
how this pattern of work and rest will benefit you in making good
fitness gains.
As you set out on this fitness journey, remember, you are doing this
out of self love, to honor your growing sense of accomplishment, for
your blood pressure, cholesterol, lean body mass, to improve sleep
and your ability to manage stress, just to name a few benefits. When
you're done, remember to "exercise the arm" with a good pat on the
back!!
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See you at the Portland Marathon
Mayor's Walk, Sunday, October 6, 2002!
© 2001. Ellie J. Hodder. All rights
reserved.
Reproduction prohibited without written permission.