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"I LOST 100 POUNDS 
FROM CYCLING"
That is the heading of a Bicycling web show available online.
In the slideshow, you can read about Staci (46) who was about 328 pounds and droped to 144 pounds.
Or about Scott Harris (37) who went from 285 pounds to 181.
The slide show has about 30 slides with examples of people who have lost weight cycling. Some of the stories are very encouraging for anyone with extra weight (don’t we all have some)??
Sparkpeople.com has published a nice slide show with a list of 20 activities that burn about 200 calories including:
- Washing your car by hand (216 calories)
- Taking the dog for a 25 min walk (190 calories)
- Dance for 40 min (216 calories)
Check the complete slide show out.
There are many training plans available for anyone who wants to run a marathon.
According to a book called Run Less, Run Faster by Runner’s World, running three times a week can be the best training plan for runners.
The book and the FIRST program have been developed by the Furman Institute of Running and Scientific Training (FIRST). According to their website:
The Furman Institute of Running and Scientific Training (FIRST) seeks to promote running as a healthy physical activity by providing training based on scientific principles. FIRST provides scientific and time-proven information on all aspects of becoming a better runner. The FIRST wishes to assist runners of all ages and abilities in the Greater Greenville area achieve their goals and potential by developing individually tailored training programs. We provide testing for the average to elite runner, believing that increased knowledge of personal fitness parameters facilitates precise development of personal training programs.
The marathon training plan is available for free here. Or you can download it from here. For this plan you need your 1oK pace. You can use the running calculator to estimate your pace.
Personally I have used this training plan and know some great athletes who have used it also with great results.
You can buy the book from Amazon.com by clicking the following link: Runner’s World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program (Runners World)
Some training plans and magazine articles ask you to do certain workouts with your 5K or 10K running pace. That can be confusing if you never run those distances competitively.
There is a great site called McMillan Running where you can calculate all your running paces with one click.
The McMillan Running calculator can be found here.
What you’ll find is a box where you have all the distance options like this one:
Based on your last race, you can select the distance (for this example I am using a Marathon) and then you have to enter your best time for that distance.
Then you click on calculate and then you get this great file with all the paces you need for your training plan.
Sample output Sample
You can download this example by clicking on the word sample right below the picture. You will see a PDF file with the output given by the website.
It’s and incredibly useful tool available for free!
Endurance Sports 