EARNED RUNS SUMMER 2019 FITNESS CHALLENGES

A FAVORITE IMAGE and a sure sign summer is coming. Taken by PKSenagore March 25, 2016. All rights reserved.

INTRODUCING THE LINE-UP OF SIX EARNED RUNS SUMMER CHALLENGES FOR THIS YEAR.  [UPDATED FROM 2018] Memorial Day, the last Monday in May, is the unofficial holiday date that bookends the start of the summer season in the USA, which closes on the Labor Day Holiday, the first Monday in September.  There are potentially 14 weeks to unloose an inner carefree spirit and disrupt the rigid schedules that traditionally anchor the rest of the year to school and work. 
 
Yes, ‘summer’ is a state-of-mind, a mostly mythical period of imagined golden fun, the reality of which can never measure up to the magical experience we want it to be.   However, with planning, the likelihood of actively enjoying the great outdoors, in ways that differ from what we do during the rest of the year, can be increased.  If summer is going to be a memorable one, we must work a bit to make it so.
 
Earned Runs will be introducing and explaining some physical activities that are designed to fill the summertime weeks and make them special.  Alone or with others.  The reasoning that no one else wants to “come out and play” won’t provide a valid excuse for inactivity. [This was a childhood lament when my mother would ask why I wasn’t outside doing something fun.] Having a formal ‘play-date’ or a group of like-minded, similarly available buddies isn’t a requirement for these challenges. However, others might be enticed to join after noticing how much you’re enjoying this summer!
 
Check out the options below, briefly explained. Each will be detailed, featured in a separate later post. Initially, challenges only involved running, then walking; eventually all were re-worked to allow participation by running/walking/biking whenfeasible.
 
SUMMER CHALLENGE I: STREAKING
The original summertime challenge, it is also the easiest. Run, walk, or bike a mile every day of the summer, rain or shine.  This challenge requires the least amount of mental energy.  You know what is required, and you must do it every day. Record each effort with a tally mark on your Earned Runs bib or another log.  It’s amazing how much satisfaction can be derived from this simple activity.  It also is very  simple to present as a shared or group challenge to others .
 
SUMMER CHALLENGE II: RUN/WALK/BIKE ‘ACROSS AMERICA’
Want to complete a virtual trek across the North American continent on a trail that extends coast to coast from the U.S. Pacific Northwest to New England?  Adapted from a TrekTravel bicycle tour route, this 3,730+ mile journey requires following a weekly distance schedule that is determined by the participant’s choice of mileage scale (map miles ratio to actual miles run, walked, biked = 10 to 1, 20 to 1, 30 to 1, 40 to 1, 50 to 1, or 100 to 1). 
 
A higher or lower number of miles can be covered by each participant.  Even after starting, the scale ratio can be adjusted to fit the desired level of effort, easier or harder!   There will be BLOG posts describing nearby “sights”.  This challenge can provide an opportunity to learn about the geography, history, and scenery along the cross-country route. Family fun!
 
SUMMER CHALLENGE III: FASTEST 5K OR SUMMER OF FUN 5K’S
This activity is for those who like to compete.  Running or walking. Organized races or custom designed personal events.  It’s alternative to preparing for 10K or longer distance competitions as might be your routine throughout the fall, winter, and spring. Consider taking a break and only signing up for fun 5k’s, or training to set a personal best in one special short race. It could be a ‘miler’ (1 mile)!
 
SUMMER CHALLENGE IV: HIIT SERIES SWEEP
Introduced in 2017 in mid-summer only for walkers, the ‘Series Sweep’ now invlves following a 30-minute HIIT (high intensity interval training) routine: 5 cycles of 6-minutes (3 minutes easy-moderate pace, followed by 3 minutes of moderate to vigorous pace) when walking, jogging, or biking, on 4 days of each full week (7 days) all summer long. 
 
This activity encourages the kind of higher intensity physical effort that has been shown to increase aerobic capacity, build thigh strength, and lower systolic blood pressure in older adults. Without a specific plan, just walking, running, or biking might be performed at a level too low to yield health improvements.  It’s for those who wish to ‘up’ their usual aerobic exercise efforts.  It can be performed on an elliptical, stationary bike, or other gym equipment.
 
SUMMER CHALLENGE V: BUDDY-UP
Obtaining ‘in-person’ contact time is the objective in this activity, which was initially ‘trialed’ in the summer of 2018. It’s intended to be a hedge against the development of loneliness for those who tend to spend more time than desired exercising alone. The concept is simple but the reality is a bit more difficult. 
 
Syncing up with another person such that an in-depth conversation is possible while walking, biking, or running is the activity.  The other person can be beside you, in person, or on the phone (if done safely).  Each activity performed while reaching out to someone is tallied on a bib or other log.  At summer’s end, challengers can hope to have developed stronger relationships and a log book page or bib full of tally marks for their efforts.
 
SUMMER CHALLENGE VI: OBSTACLE COURSE TRAINING
Entering and competing in an obstacle course competition is NOT required!!! When resistance training is combined with aerobic exercise the health dividends are increased.  A 6-week obstacle course training plan will be offered for those who are looking for a structured approach to incorporating strength work into aerobic sessions.  It can be performed outdoors.
 
Earned Runs will use a plan developed by Pete Williams released in 2013 by womensrunning.competitor.com. Potentially 2 six-weeks sessions can be scheduled in one 14 week summer period, between Memorial Day and Labor Day.
 
NOTES: Memorial Day doesn’t need to be the kick-off date. Plan your own schedule such that chances of persevering and completing a goal challenge are highest. Work around your vacation, weekends; don’t allow anxiety about a challenge ruin these most important times.
 
If you have not yet requested a set or self-printed Earned Runs Bibs, do so soon.  Bibs can be used to run/walk personally designed races, for training purposes, and for charting progress toward a challenge goal.  
 
Look for in-depth discussion on each summer 2019 challenge in the next few weeks..
 
RUN & MOVE HAPPY!
 
https://www.verywellfit.com/best-exercises-for-metabolic-syndrome-4159159
 
http://womensrunning.competitor.com/2013/11/training-tips/6-week-obstacle-race-training-plan_17987/4