Life is a long journey, just run it

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Life is a long journey, just run itLearning night 2017.02.26Amelia zhengWhats your new Years resolution-Health?Lose weight? 30-day fitness challenge? 40lbs in 4 months?Get bikini ready body before summer arrives?Stay healthy and get more exercise? Before and afterNow, it is end of February How did you stick to you plan?How many miles you run?How many days in the gym?80% of the New Years Resolutions crowd drops off by the second week of FebruaryAs statistics show in 2009:12% of new gym memberships come in January, represents about a 33-50% increase in volume. The second week of January is almost always the busiest of the year.80% of the New Years Resolutions crowd drops off by the second week of February. Meaning only 20% remain, and the rate of sign-ups tapers off by February.-------------------------------------- WHY? Source: https://www.quora.com/What-percentage-of-new-gym-members-in-January-stop-coming-after-February5Why YOU quit gym?Time constraints: waking up early to exercise before work? But really, who doesnt love that extra hour of sleep?Expense: Things cost money, plain and simple. If you dont go to the gym often, why pay for it?Prolonged results: we dont feel good when we dont see results right away.-------------- I am one of the 80% , until ONE DAY..http://womensrunning.competitor.com/2016/03/health-wellness/why-people-quit-the-gym_56438#cB5ErtwZf2oVd1CF.976A lazy girls GAME CHANGE May 3rd, 2015 I did my first 5K at GoodLife Spring Marathon. No one went with me, I took an early morning bus from North York to Lakeshore.-------- IT WAS A LIFE CHANGING EXPERIENCE. When I stayed a little bit longer and saw these marathon runners pass the finish line, my eyes were watering. When I was satisfied with my 5k, these marathon runners were passing the finish line twice of my speed. I was truly inspired.------- I made a DECISION. RUNNINGEasy to create a goal: 5k- 10K-21K-42K. Then Ultra marathon, iron man etc, if you choose to go crazy. (good luck!)Cheap: no expensive gym membership, no expensive equipment, all you need is a pair of running shoes.Flexible: morning? Lunch break? After work? Late night? when there is a road, there is a way to run ------------ How does things go for me?My journey- Happy May,2015 Good life 5K June,2015 MEC 10KOct,2015 Scotia Waterfront 21KOct, 2016 Scotia Waterfront 42.2KMy first marathon Marathon may only have 8 letters, 42.2 KM is a looooong journey Without any longer run than 30K, I stand in front of the starting line, with only one goal "finish the full marathon within 5 hours and survive Weather condition wasn't ideal, it was raining, hot and humid. First 21K was easy, you run with the half marathon crowded. As soon as you pass the half marathon gate, holly shoot, 2/3 of the people are gone I hit the wall at 30K, my legs were so sore, and my breath was heavy. Quit is an easy word to say, but in my head, only heard keep on. It is the moment you realize, there is nothing called I cant. Just do it and let the world know, I will.10What I learn from this journeyIt is a mental game, but dont DIE.Dont dieAccording to US national institution of Health report in 2009:The overall, male, and female death rates for the 10-year period were 0.75 (95% confidence interval [CI], 0.38-1.13), 0.98 (95% CI, 0.48-1.36), and 0.41 (95% CI, 0.21-0.79) deaths per 100,000 finishers- which means 1 death per 75,000 finishers.The median age among deaths was 41.5 years (interquartile range, 25.5 years). Fifty percent (14/28) of deaths occurred in participants less than 45 years old. Heart disease caused 93% (13/14) of deaths in those 45 years and older- Cardiac arrest caused most of the death -------------- How to prevent that happen?https://www.ncbi.nlm.nih.gov/pubmed/2256278912Heart rate zoneMax heart rate: subtract your age from 220Average heart rate: subtracting your resting heart rate from the max heart rateIf you want to improve your performance you have to increase your effort above your average training heart rate. The aerobic zone represents a harder running effort or at 70 to 80 percent of your max heart rate.Age:30Rest PulseMax Heart Ratebpm(heartbeat per minute)60220-30=190Average Heart Rate190-60=130Aerobic zone 0.7*190=1330.8*190=152Don't let deaths scare you off marathonsMy tips if you wanna give running a tryFind a good training plan works for you. (Halhigdon plan)KNOW YOUR PACE (VERY IMPORTANT!!) Do some core strength exercise (muscle)Dont get injured or illDont go off too fastDont wear new shoes for the racing dayEat healthy and track your sleeping pattern ---------- Tada! Keep Calm, You are a runner now http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program15May 28, 2017Ottawa, CanadaWhats next??T-shirt is pretty cute, why not ;) 16