Five things friday (running on)

Hey there! Since I wasn't invited to the insider trading spectacular that occurred this week, and I have no part in any Easter festivities for next week... I'ma gonna talk about what I do do: running. 

1. My Wednesday run went okay, or so I thought, but afterward and all day yesterday (my day off) my right hip/IT band was sore, sore, sore. I'm not sure what that was about. I spent a good deal of time trying to stretch it out yesterday, but I was a little worried about running the 12 miles today. Welp, whatever, I felt great today! I concentrated on shorter strides and running easy/smooth. My HR never got over 140 and I cruised along about a 10 min./mile clip. Sometimes you just have to go with it and not ask too many questions.
2. Speaking of 12 miles... I think after this upcoming marathon I'm going to stop with just one for this year, and also rather than try the 4x4x48 thing (4 miles every 4 hours for 48 hours straight), maybe I'll try to do a half marathon a month for the rest of the year. Halfs are still significant undertakings, but they're a whole lot funner than a full! Plus, two hours of running is probably maybe better for me than 4-5 hours. I've yet to nail down a weekly running routine, but something along the lines of one or two 10-milers, and a couple 5-milers... or thereabouts.
3. I don't know if you know this about me, but I am not really a fan of podcasts. At any rate, I was informed of one I do want to check out. I love, love, love the weekly Grand Rapids Marathon newsletter - both Marathon Don's escapades and encouragement, as well as the articles by Dr. Ed Kornoelje, DO of Sports Medicine at University of Michigan Health-West. This week Dr. Ed highlighted the Inside Running Podcast January 17, 2025 interview with Dr. Andre La Gerche. Dr. La Gerche is a sports cardiologist who discusses several topics— such as atrial fibrillation, other effects regular exercising has on the heart, and how safe endurance training really is.  A few highlights: 1) There is a transient increased risk of cardiovascular events while we exercise, but the long-term benefits far outweigh the risks.  The risk of a sudden cardiac event during a marathon is about 1 in 150,000—you are more likely to die of a cardiac event outside of a race then during it. 2) There appears to be a maximal amount of exercise per week that is beneficial, but it is very high—likely well over 10 hours or more per week (well more than 60 miles of running per week at 10 min per mile).  Higher than this amount there may be an increased risk of a-fib, but even this has not been clearly demonstrated. 3) As you age do NOT dial back intensity, maybe just dial back how often or long you are doing it.  Our bodies need to be pushed as we age in order to slow the rate of decline in things like VO2 max. 4) Strength train. 
4. Lastly, I have finally decided on a marathon for the end of this month: The Fort Wayne Half and Full Marathon. Originally I was leaning towards the one in Toledo, Ohio but... I really want there to be a marathon in Fort Wayne, so I feel compelled to support the only one that currently exists. Plus, it is more cost-effective to stay home for one rather than travel. I'd rather spend that money on a trip to Minnesota to see the new grandson. Not to mention the Toledo Marathon starts at 6:30am vs. 8am for the one here in town! Geesh... No-brainer!
5. "If you really want something, then the soul must make demands of the body." - Simon Sarris (on the value of effort).

 I hope you weren't disappointed in the lack of political petulance today - considering all that's going on. Man... I just ... I just don't know. It ain't good. I mean, remember when djt said he could shoot somebody in the street and get away with it? Yeah... He could! He is!!

Anyhew... I gotta run! Keep the faith; and keep on truckin'.