ATTQOTD (Monday): I have never run with a charity and would be a horrible fundraiser, but do many local races designed to raise money for a charity; like "Run Over Violence" raises money for the women's shelter in town.
ATTQOTD (Tues): I usually don't have muscle soreness after a run, even a marathon, because I take it easy. I have sore feet that afternoon, and my joints are often tender for a day. Active recovery is essential, so I try to keep moving. Of course the dilemma is that I'm tired and want to rest, but I need to keep moving!
ATTQOTD (Wed): You are never too old to start a fitness regimen. For me it was running, for others it may be something else, but fitness is important at all ages.
ATTQOTD (today): I make my own fitness/training plan at the beginning of every year. I fill in the races I plan to do and make sure I am ready for the distance. In 2012, I started with C25k, then C210k, then just added mileage to what I had been doing for 2013 TOT 10 miler.
Before my first half marathon (2014 "Donald") and subsequent races, I took Galloway's miles, but not his intervals (I just walked when I needed to), and modified it to MWF with a long run on Saturday. For both Dopey's, I gradually increased my weekday maintenance runs to 6-7 miles, and used Galloway's long run distances and Dopey sims on weekends. And I did start doing 2:1 intervals for distances over 1/2 marathon. EXCEPT both last year and this year, I was sick for at least one long run and got behind and ended up doing two 20 milers on the weekends that he had 23 and 26 miles scheduled. So my plan has been just to gradually increase mileage and stamina with no real concentration on speed work.
A little bit of personal news. As runners we are aware of our HR, either because of a monitor we run with or from trips to the doctors office. Well my dad who used to run and still works out was at the gym yesterday. He takes his HR before and after workouts to monitor things. He took it before his workout and got a reading of a RHR of 150! He thought something was wrong with the machine and went work out because he said he feels fine. After the workout it would not register anything. He got a few people to try and they got normal results. He immediately called his Dr and ended up getting a EKG (I think) which showed it was indeed 150 but luckily nothing major bad was taking place, other of course than the high HR. He is going back today and if its still high after the medication he has been put on will be admitted to be "shocked" to get the HR to come down. For my dad we could use a little pixie dust and prayers that everything is ok. Thanks and I will update when I find out more.
Prayers for your dad. Hope everything is all right.