HIKING IN SAM'S POINT PRESERVE

YOGA TIMEs~ Square

I had the blues because I had no shoes until upon the street; I met a man who had no feet.  ~Ancient Persian Saying

The most important pieces of equipment you need for doing yoga are your body and your mind.- Rodey Yee

Life is what happens to you while you are busy making other plans. --John Lennon

Beginner | Marathon Training Academy

http://marathontrainingacademy.com/

Easily Build Your Running Base in Twenty Weeks

Listen to the Quick Start Guide

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Congratulations!  By showing an interest in this subject you have begun the first step in becoming a runner.  You may be new to running or just returning to running after taking some time off. 

First, I would recommend getting a physical from your doctor.  Make sure they’ve cleared you physically for challenging exercise.  None of the advice we give at Marathon Training Academy is meant to be a substitute for the guidance of your physician.

Here is a three day per week running schedule. 

In 20 weeks you will be able to run for 30 minutes straight. Don’t run on consecutive days and be sure you listen to your body.  Try to cross train on your non-running days (low impact activity: swimming, cycling, elliptical, weight training, yoga) and take one day for rest.  On your run/walk days be sure to warm up by walking for 5 minutes and end your session with 5 minutes of cool down walking.  Sample (you can change the days to fit into your schedule):

Sample Schedule: 

Here is what a typical week looks like when building your running base 

Sunday = rest
Monday = swim
Tuesday = run/walk
Wednesday = cycling
Thursday = run/walk
Friday = weight training
Saturday = run/walk

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	Tuesday	Thursday	Saturday
Week 1	Run 1 min, walk 1 min, total of 8 times  (16min)	Run 1 min, walk 1 min, total 10x	Run 1 min, walk 1 min, total 12x
Week 2	Run 1 min, walk 1 min, total of 10 times (20min)	Run 1 min, walk 1 min, total 12x	Run 2 min, walk 1 min, total 10x
Week 3	Run 2 min, walk 1 min, total of 8 times  (24min)	Run 2 min, walk 1 min, total 10x	Run 2 min, walk 1 min, total 12x
Week 4	Run 2 min, walk 1 min, total of 10 times (total of 30min)	Run 2 min, walk 1 min, total 8x	Run 3 min, walk 1 min, total 8x
Week 5	Run 3 min, walk 1 min, total of 6 times (24min)	Run 3 min, walk 1 min, total 8x	Run 3 min, walk 1 min, total 10x
Week 6	Run 3 min, walk 1 min, total of 6 times (24min)	Run 3 min, walk 1 min, total 8x	Run 4 min, walk 1 min, total 6x
Week 7	Run 4 min, walk 1 min, total of 5 times (25 min)	Run 4 min, walk 1 min, total 6x	Run 4 min, walk 1 min, total 8x
Week 8	Run 4 min, walk 1 min, total of 6 times (30 min)	Run 4 min, walk 1 min, total 7x	Run 5 min, walk 1 min, total 5x
Week 9	Run 5 min, walk 1 min, total of 6 times (36 min)	Run 5 min, walk 1 min, total 5x	Run 5 min, walk 1 min, total 7x
Week 10	Run 5 min, walk 1 min, total of 6 times (36 min)	Run 6 min, walk 1 min, total 4x	Run 6 min, walk 1 min, total 6x
Week 11	Run 6 min, walk 1 min, total of 5 times (35min)	Run 6 min, walk 1 min, total 6x	Run 6 min, walk 1 min, total 7x
Week 12	Run 7 min, walk 1 min, total of 3 times (24min)	Run 7 min, walk 1 min, total 4x	Run 7 min, walk 1 min, total 5x
Week 13	Run 7 min, walk 1 min, total of 4 times (32min)	Run 7 min, walk 1 min, total 5x	Run 8 min, walk 1 min, total 3x
Week 14	Run 8 min, walk 1 min, total of 4 times (36min)	Run 8 min, walk 1 min, total 3x	Run 8 min, walk 1 min, total 5x
Week 15	Run 9 min, walk 1 min, total of 3 times (30min)	Run 9 min, walk 1 min, total 3x	Run 9 min, walk 1 min, total 4x
Week 16	Run 9 min, walk 1 min, total of 4 times (40min)	Run 9 min, walk 1 min, total 3x	Run 10 min, walk 1 min, total 3x
Week 17	Run 10 min, walk 1 min, total of 3 times (33min)	Run 10 min, walk 1 min, total 4x	Run 10 min, walk 1 min, total 4x
Week 18	Run 15 min, walk 1 min, total of 2 times (32min)	Run 15 min, walk 1 min, total 3x	Run 20 min straight
Week 19	Run 15 min, walk 1 min, total of 2 times (32min)	Run 20 min straight	Run 15 min, walk 1 min, run 15 min
Week 20	Run 25 min straight	Run 20 min straight	Run 30 min straight

                                                                                                          
After you can run 30 minutes without stopping you are ready to run a 5k.  See Marathon Training Academy’s 5k programs and pick one that best fits your level.  When you can run 3-5 miles at least 3 times per week and have maintained that schedule for 4-6 months you are ready to become a long-distance runner.  Set your goal and keep going.

In these early weeks as you are building your running endurance you will want to keep a running journal.  This will serve as encouragement to you as you look back and see how far you’ve come.  Keep track of how many miles you cover, how long it takes, your route (or running surface: road vs. treadmill), and how you feel. 

Eventually, you will get to the point where you can run for 30 minutes straight.  Wow, did you ever think you’d be able to do that?  When you can run 3 miles comfortably you might want to think about running a 5k race (3.1miles).  Marathon Training Academy has a great 5k plan for beginners. Not only will doing a 5k give you a feel for racing, but it will inspire you to set bigger goals.

MY MOM'S FIRST 5K

Hiking Acadia National Park ~ Precipice Trail

I LOVED THIS PLACE HIGHLY RECOMMENDED!!!

http://www.everytrail.com/guide/precipice-trail-acadia-national-park

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Introduction

The Precipice is one of the most popular trails in the park – and one of the most challenging. Rungs and ladders and narrow ledges make this climb not for the faint of heart. If you do decide to take the hike give yourself plenty of time, bring water and sunscreen and wear sturdy foot gear. Stay on the trail. Most accidents occur because hikers wander off the trail or are unprepared. Because the trail is so steep it is recommended that you take one of the less steep trails down. From the summit of Champlain Mountain the views are worth the effort.

The trail may be closed spring through mid summer because this is perfect nesting habitat for peregrine falcons. If the trail is closed there is usually a ranger at the trailhead with a spotting scope. They are looking for peregrines and their nest site. The ranger will be able to answer your questions and possibly show you a peregrine falcon.

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Geology

This sheer cliff face is typical of Acadia’s mountains. 18,000 years ago when glaciers swept over the island like giant bulldozers, they smoothed the northern slopes of its mountains. The southern slopes underwent a very different process. Ice melt refroze in the cracked granite and as the glacier moved on it pulled great chunks of stone from the mountainside, leaving sheer cliffs facing in the direction of the ice flow.

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Peregrine Falcons

The peregrine falcon is about the size of a crow and can be identified by its pointed wings and narrow tail and if you can see its face it appears to have on a black hood. In flight it has short wing beat similar to that of a pigeon. It preys on other birds and can capture them in flight as it reachs speeds of over 100 mph.

The peregrine’s population began declining in the 1950s due to the presence of DDT in the food chain. The last peregrines were recorded here in 1956. Then in 1984 chicks were raised in the park as part of an endangered species reintroduction program. The hope was that they would imprint on the location and come back to nest when their time came. In 1991 a pair of peregrines did return and had a successful nesting. Nearly every year since, falcons have returned to Acadia and have found a favorable nesting site in these cliffs and others in the park.

Audio

 Peregrine Falcons

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Porcupine Islands

The body of water on your left for the first half of the loop road is Frenchman’s Bay. Its name is a testament to the strong French heritage of the area. It is a deep-water bay and in the fall you may see large cruise ships that make regular stops in Bar Harbor.

The islands sprinkled in the Bay are the Porcupine Islands. With their domed backs covered with quill-like spruce trees they certainly look like porcupines. The island closest to the shore, just off the coast of Bar Harbor, is Bar Island from which the town gets its name. At low tide a sand bar is exposed and you can walk to the island, which is part of Acadia National Park.

The town of Bar Harbor has a year- round population of about 5000 people but in the summer the population swells as seasonal residents, shop owners and tourists come to appreciate the relaxed atmosphere of this coastal fishing village.