Let the Training begin

Today, after a series of false starts, I began training again...AGAIN!
Walked 15 minutes
Ran 24 minutes approx 2 miles.

Ran at an elementary school asphalt track. There was one other runner there.
The sun was shining and the temperatures were moderatly cool. I dressed in layers. I didn't get too hot or too cold, but next time I think I can do with less.
I had three teeth pulled 6 days ago. No problems. I haven't run or walked in two weeks. I was only going to run for as long as I felt comfortable. I could have run further than two miles today. I'm going back to training 6 days.

S L O W..

I'm getting further behind with my running. I'll catch up soon.

I'm bad

I haven't run for a while. I will run again, just not sure of when. There has been a lot of rain and the weather is chilly, thats my only excuse for now.

Getting back into training.

Monday: 3.5 miles running and 5 miles walking - nice day - Victoria Bryant
Tuesday: Walked for 2 hours - Downtown Harwell - nice day
Wednesday: 3 miles running and 6 miles walking - nice day - Victoria Bryant, might have over done it. Back and side pain in the night Thursday: Rest day

Plan to run on road in front of house in the morning.
May Rest Saturday and Sunday and then repeat this weeks routine. I would like to run a minimum of 3.5 miles each day and finish up by walking and covering a total of ten miles each day. I may have to continue to build up to that distance.

No problems except for the back strain, which might have been caused by something other than exercise.

Getting back on track!

Ran: 9 minutes
Ran Walked: 40 minutes.

Today, once again, I'm going to start training everyday.
I can tell I'm out of shape, maybe. The altitude is higher here and there are a lot more hills than in my old town. It's been raining so much I haven't had a chance to do much. But beginning today I will train 6 days a week.

Victoria Bryant

There's a 10K to take place at Victoria Bryant Park on November 29th of 2009. I'm training for it, although I may not register or run. I honestly don't think I'm ready for that distance, but it'll be fun training for the race. It's 52 days till the race date. Yesterday I crossed paths with an individual that is planning to run the race. I'm searching for a running club nearby, but haven't located one yet; I should have asked her.

Training goals for the race:
Each day, weather permitting I will take my dog to the park and the two of us will walk run the trails.
We ran walked for two hours yesterday. Today it was 1 hours.

There are some really steep hills to climb. The park is beautiful and has a feeling of securiy about it.

It was cool but sunny yesterday. Today it was misty. I'm not having any trouble with shortness of breath or aches or pains. I'm not pushing myself yet. Just letting the dog get used to running with me and the two of us getting to know the trails.

Move to Royston

I now live in a very small town that has a very nice park Victoria Bryant. I can run on the sidewalks or go to the park.

Since the Labor Day race I've been taking it easy. This weekend I began training again in earnest.

I like this little town and I'm going to love living here.

Still basking in the glow.

FEMALE AGE GROUP: 60 - 64
Place Name Age City/state Guntime Pace Chiptim Bib#
===== ========================== === ================== ======= ===== ======= ====

2 Jacqueline Alexander 62 MACON GA 36:06 11:37 35:51 1713


In the local newspaper I was #887

Eureka - Ran My First 5K Race

The race was much harder than I anticipated and I walked a lot, but I finished the race in 36 minutes and my pace was 11:37. I'm happy with it and can't wait to run the next one. I didn't run much the week before the race and I pigged out all weekend so now it's back to the "good" diet and the morning three mile run. I will begin working towards the 10K race, but I don't need to run one this year. I need to stick with the 5K race until I can complete it without stopping.

Countdown to the Race

Ran 1 mile, walked for the rest of the hour.

Back in the Groove.

Ran: 1 mile
Walked: 3 miles

Because I'm coming off a virus and I worked two days straight I made this a recovery run day. I have also decided to start running with the dogs. Even the chihuahua. So
Sweetie ran .5 miles and Gemini ran .05 miles.

Raining Today.

Humidity is back up!

Ran: 30 minutes
Walked: 20 minutes

Effort: 3
The temperature was 72. I could do more, but am impatient to get started on the things I need to do today. Packing to move.

Ran One Mile

Recovery day. My face is blistered. I hate to miss a cool weather day, but there will be plenty more ahead.

Indian Mounds and River Walk

Ran: two segments of 30 minutes each
a couple of 6 minute interval runs.
Walked: 20 minutes
Effort: 5
I wore my oldest Asics mens size 8.5 E. because I knew I'd be running on grass. After the first 30 minutes my socks and shoes were wet. No blistering. As long as I wear the mens wide shoes I don't believe I'll have a problem. I wore the wicking socks.
It was a good run with some hills going up and down and some small amount of interval training. It was good to get back to these two places it gave me a chance to contrast then and now and I can feel the advances I've made in both endurance and speed.
The hayfever didn't bother me in fact running opens the sinus's. I did stop by the store to buy something for my cold, settled on vitamin tablets and apples and bananas. I thought about DMX or antihistamine but rejected the idea because of running. I may take a small amount of doxylamine tonight, it is similar to benedral.

52 minutes

Effort: 3
Temperature was 70 degrees, but it's overcast so it seemed much cooler. Fall is in the air.
Enjoyed the run. I had planned to go to the river or park and run three more miles, but it's too overcast. Instead I rode my bike for 45 minutes.

Mileage since last Friday =19 miles

I don't work Saturday or Sunday so this feels like a good day to recover. I have a shopping trip planned for today.

I'm right where I should be with my training. I can easily run a 5K and this time next year I'll be running 10K with the greatest of ease. Who knows maybe even participating in the runners club and signing up for and running in every race going on. But for now I'm happy with where I am.

Ran 52 minutes.

Effort: 4
Temperature 70 degrees humidity 100%
Time: 8:15 AM
Run: 4 miles
Notes: No aches or pains. I might have extended the run, but I hadn's put out any water. I tried out a pair of pants I bought for the winter. They are lightweight knit and will work wonderfully for the bottom layer this winter. A bit tight for me but I figure nobodies watching me as I run around the block for an hour. Well, I'm sure someone noticed me, but I don't think anyone would care.

Ran 3.1 miles

Walked/ran for 60 minutes.

I'm not sure I'm ready to run a 5K. I may only get a t-shirt out of this one. Why?
I'm working a four day work week and the race is on the third day. I'll see. I'm going to run 3.1 miles every day I don't work and 1 mile all but one of the work days. That one day I don't run a mile I can consider a run recovery day. The race is in 18 days. If I decide to go ahead with it I will not run after the 4th, the race is on the 7th. Rest from running days, proble is I'll be working which is 5-6 hours of being on my feet. The schedule before that day will be something like this: 3.1 today, 20th - 3.1, 21st - 3.1 22nd 1, 23rd 1, 24th -3.1, 25th -1, 26th 3.1, 27th -3.1, 28th 3.1, 29th -1, 30th - 1, 31st -3.1, 1st -1, 2nd 3.1 3rd -1, 4th rest, 5th rest, 6th rest, 7th race.

Ran one mile

I have a job today so I kept it short. Took no effort until I got to a steep hill, was a little short of breath at the top, but recovered quickly.

Calorie intake was too much yesterday!

Part I
Ran: 40 minutes
Walked: 20 minutes
Part II
Intervals
Ran: 18 minutes
Walked: 12 minutes

Hope to have a part two. Even though the humidity is high and it's later in the day then I usually run. I would like to add couple more miles. I pigged out all day yesterday. I want to burn off some of the excess calories. I added 2500-3000 calories when I eat breakfast bars yesterday, not even considering the sausage, the bisquit and the two pieces of fried chicken! I burned up 350 calories running 40 minutes. Working yesterday I probably burned 300 calories I don't ordinarily use. I burned 150 calories walking today. Total towards the snack cakes: 350+300+150=800 calories, so I need to run and walk some more!
I did add some time in interval running, but I only added a potential addtional calorie deficit of 226. So that means I've only burned approximately 1000 calories over basic metabolism. That means I will have to diet! No bread, no sugar, no butter. Fortunately I have tilapia in the freezer and a bag of apples. I might sip one glass of wine since that will contribute to a "diet" mind set. Dieting is what happens to me when I consume three days calories in one day.

Sticking to a diet today. So far I've had two pieces of fish, two small potatoes and three small apples. Tea with sugar and two TBSP of butter. That is 682 calories. I may eat a tuna sandwich tonight if it's less than 318 calories. I'll drink another cup of tea. To compensate for eating so many breakfast bars I'll have to do this all week. I also plan to get up in the morning a run a mile before I got to a housecleaning job. Wow, those breakfast bars are evil. I understand now why an individual that weighs more than they care to, will have a sense they are eating nothing at all and gaining weight. The breakfast bars are small and not much larger than a cookie! I have a lot of them so I'll save the to eat when I run over very long distances. These would definitely serve as glycolic gasoline.

Intervals.

Ran: 25 minutes
Walked: 5 minutes to cool down.

Present Blood Pressure - post 92BPM
Effort: overall 5
Pain: left leg below knee, medial- level 2.
Temperature: 72 degrees humidity 97%

Notes: I have to work tomorrow. Even though I would like to add some more exercise I'm stopping with this, no walking or no more running today. I'm greedy though, I want to lose more inches. I will lose them and it won't take any more effort than I've been exerting. This has been a very successful program. I've lost two clothing sizes. My energy levels are high. I am more flexible. I didn't even realize I was in poor physical condition before. Running does promote emotional health and acts as an antidepressant, the problem is with the higher highs come lower lows. Got to take the bitter with the sweet.

I found more cloths to purchase for winter running. I'm stocking up on tights and leggings and knit pants that can also be worn with shorts layered over them. They are a size too small. I bought them because they were only $3.00 a pair and because it's a couple of months before cooler weather and I am sure that by that time I will need the smaller size. The only problem with them is they are bright and loud colors, course that may be a good thing. I can be seen as I'm running up and down the roads.

The humidity is killing me!

Ran: 50 minutes
Walked: 20 minutes

Humidity 100%.
The first two miles were a 6 effort
The last mile or so was at least an 7-8 effort.
I'm staying up long enough to watch all the late night shows and then still getting up early. I'm getting a later start though. Maybe if I avoid tea at 12 midnight I'll sleep better.

I have even more motivation to keep up the good work. I bought new clothing yester day. I wear a 10. I found several pairs of pants on sale for $6.00 a pair so I bought a 12P. I didn't want to spend a lot of money because I'm not sure of just how light weight I'm going to get. When I was in high school many, many years ago I wore a size 7. The only other time I got down to less than a 8 I had serious health issues and almost died. Today I'm going to shop some more. I hope to find a few items that I can use to run in. I did find one pair of tights that might work. I also found a lightweight jacket. The only problem with the clothing is that it's not made out of that "wicking" material. Anyway. I'm not running a marathon this winter so I can get a way with cotton, which I love cotton. I was taught that cotton was the cloth that could breath. But it's a new time and these are new advertising campaigns. I just think its a hoot that the retailers have us back in synthetic materials. I had hoped the polyester erat was gone. I remember being very uncomfortable in clothing made out of synthetic materials and I tend to be biased.

100% Humidity

Ran 15 minutes
Walked 10 minutes

The humdity is high and I have a very slight sniffle. Too I want to save myself because I am on my way to the mall to buy new clothing. I'm not sure of my size but the 14's and 16's that I've been wearing are too large. It seems that my weight is staying at 140 and I think that's a good place to plateau. I hope I can find 10 new outfits. It's going to be fun. I'm limiting my budget to $100 and hoping to find some good sales.

A New Day

Ran: 60 minutes (guessed pace 12 minute miles)
Walked: 1 mile

Effort 6

Sunny day. Temperature at the end of the run 79 degrees humidity 82%.

Couldn't resist it.

6:30 AM
Ran/Walked: 52 minutes
Effort: 6 Temp: 72 degrees humidity: 97%
I had planned to take a complete rest day because of leg fatique and pain, but I didn't have any pain or tiredness this morning so I ran.<--the half bottle of Merlot and 12 hours sleep yesterday must have cured my leg pain.) I listened to a 52 minute runners podcast. During the first two miles I ran very slowly for the 5 minute warm-up, picked up my speed for a six minute run then ran very slowly for one minute then again ran fast for the next six minutes. The second half of the run I walked 6 minutes then sprinted one minute. Basically it was a free for all day. I enjoyed it. As a rule I want to run three miles with no walk breaks because I'm afraid I'll get in the habit and I don't want to find myself stopping to walk when I'm in a race.

8:44 AM
Ran: 1 mile.
Effort 7 - temperature 75+ humidity 97%

9:15 AM
Ran: 1 mile
Effort 8.5 - temperature 77 humidity 85%

My leg muscles are so sore!

Ran: 3 miles (at least)
Effort 9
Not continuous, I ran/walked. I listened to a podcast that runs 52 minutes. The podcast chimes after the walk warm up and after 6 minute increments of running at a slow speed it chimes for a recovery walk. It worked out well. I noticed that the six minute runs were right at 1/2 mile.

I don't know why my legs are so sore! I've been trying to bend at the ankle when I go up a hill. That could be it. I've run every day for the past three days and I think Saturday and Sunday I will do NO running. Definitely recovery, rest days

Nice Cool morning.

Ran: 30 minuts
Walked: 30 minutes

Effort 4
This is my rest day. It seems that two miles now replaces the one mile, which means one mile takes no effort on an average day now two miles takes no effort. I'll be glad when 3 miles makes that grade. I should run or at least get a race t-shirt in just a few weeks.

Playing catch-up

Part I
Ran 40 minutes
Walked 12 minutes
effort: 7

Part II
Ran 45 minutes
Walked 15 minutes
effort 6

The temperture was in the mid 70's and the humidity was close to 95%. In both runs during the last mile when I was really heated up I walked a few steps. The second run I got some water. I really might not be able to make the determination, but I feel that I know when I'm overheating. I get a sense that I've stopped sweating. I actually want to start incorporating some short walking stints during my running because when I run the race I'll have to walk/stop for water, curves, people or other obstacles.

Dog Days?

Ran: 1 mile timed at 11:66
Walked: 10 minutes
Took some effort, but I could have kept running. Hot and humid.
This is going to be an easy day that should be a recovery day. I worked Saturday and Sunday and I figure I walked at least 8 hours during that period of time.
Tomorrow can be the recovery day because I have a 3 hour job. I hope I can get in some good training for the rest of the week. I don't have any jobs scheduled for the next two weekends so I can really concentrate on running.

Another easy day.

Ran 15 minutes
Walked 30 minutes (today the last 15 minutes I walked with a series of weights first two 3 pound weights, then two 6.6 weights and finished with a 10 pound weight. In the future I'm going to include a walk with weights at the end of my training runs.) My imagery for this day was to consider the possiblity of taking a waitress job. A waitress job would require a lot of upper body strength. Over my working career I've worked as a waitress and already have the foundation. In fact waitress work was my favorite kind of job; I guess it's because it was a very physical type work as well as "good" paying. Another option is to pursue a bachelors degree in nursing. A BS might be a practical next step because I'm more than half way there because I have an associates in nursing and already completed a bachelors of science in computer information technology. I never liked clinical nursing, but a BS would make me qualified for a job in administration.
I took it easy again today because the sprinting I did yesterday left my legs sore and tomorrow I work. I've got a product demonstration Saturday and Sunday; both days I'll hand out fiber one products.

Easy Day

Ran 15 minutes
Walked 30 minutes
(in the last 15 minute walk I included a series of sprints.)

Good day. The humidity was high 97% the temperture was moderate at 74 degrees.
I stayed up really late and could tell some difference in my endurance due to lack of sleep.

42 minutes

Ran 42 minutes
Walked 10 minutes

Good run which didn't take much effort. My toe is fine with just a little discoloration. I'm going to begin ice soaking my feet after I run. It felt good. I'm using salt with the ice so I hope that will draw away inflammation and kill germs. A gallon of prevention..

Recovery day.

I have a job so I may not run today although I'm thinking I may run later. I'm scheduled for 2 more jobs this week and I'm hoping work will pick up. Since I may be working more days and I don't think I should make each a rest day from running I am going to have to pick out a time to run at least one mile.

I'm still pondering the toe problem so I figured out how many miles I'm putting on my shoes. I am running and walking an average of 20 miles a week. Which I still have a couple of hundred miles left in my shoes so I just need to be more aware of the toes and not pound the heck out of them when I run.

Ran a mile

I wrapped my toe in molefoam and after I biked for 20 minutes I ran one mile and then walked one mile. Next I'll lift weights for 20 minutes or so.

Note: I knew my toe was there when I ran. Maybe it was the molefoam pressing down on it. Anyway I don't think I harmed it. I guess running with a minor injury is a sure sign of addiction. I just can't stand the idea of losing any ground I might have gained. This should be the week I can make even more strides instead of having to cut back!

Still having "Big Toe" problems.

Since my toe is still red I'm going to cross train today. I'm going to burn an amount of calories that would equal a run on my bike. I'll also lift weights. I hope to stay off my feet for any extended period of time today.

Yesterday I worked therefore I was walking and standing for 6 hours. Yesterday morning my toe and foot were okay, but by night the toe was swollen again and there was one red streak that crossed over the first joint on the foot at the big toe and it extended up part of my foot. Obviously my problem is inflammation. There is no puss; it's more of a bruise and abrasion. I didn't run yesterday, I'm not running today or Tuesday. I hope to run again Wednesday. Wednesday I'll proceed with caution taking care not to do anything that would further aggravate the toe. Even though I'm up to 4-5 miles at under 12 minutes per mile I'm going to cut back. I may only run a mile Wednesday then Thursday I'm going to run 3.2 miles then Friday one mile. If I don't feel that I'm getting enought exercise only running a mile I'll add biking and weight lifting on those days. I'll work Saturday and Sunday and those can count as recovery days. Since I'm training for a 5K that I'll run in about five weeks there's no need to run further. I don't have insurance nor a doctor right now. I can not afford an injury. Most of the online articles that I'm reading suggest that some sports injuries are due to going to fast and too far too soon.

Note: If I have an area of inflammation that I can see it's possible that I have other problem spots. I do have other aches and pains. I've run now for 6 months without taking off a significant recovery period of time. I think the longest I've not run has been a three day period of time and that was only a time or two. It may be time to take a full week, two even. Oh the horror..I'm sure I'll lose all my running abilities. I do know that will not be the case; I can face my anxiety by cross training...right?

Establishing a PR --Ran a mile in 11 minutes today.

6:30AM
distance: 3.84 miles
Time: 44:29 minutes
Pace: 11:35 per mile
VOmax: 25.53

9:00 AM
Time: 30 minutes
ran hills and trails

It was too hot by the time I left at 10AM

I love the ease with which I'm running, but my big toe doesn't. I have some kind of nail bed problem. It's isn't where an ingrown toenail is typically found. I trimed my nail and plan to soak my foot and toe in salt water. I hope that will clear it up. I wore a couple of different kinds of shoes over the past several days. That could be it.I have an unexpected opportunity to work tomorrow. So I may not run. That's more for my Toe then anything else.

I am pleased to see that my easy run speed has increased. It is about six weeks now till the labor day race. I'm hoping my easy run speed will increase significantly by the day of the race.

Note: It took a high medium amount of effort. I believe the run was made more difficult because I have a couple of extra pounds of water weight. I ate fish at a restaurant and I'm sure it was loaded with salt. Salt and grease..yum yum it was so good. I was also tired when I work up and the first blood pressure reading was 150/86pulse 56. Additional proof that if I eat salt it will drive my first AM blood pressure up. I'm getting back on the straight and narrow and today I will resume my low sodium eating regimen. I'm also wanting to get back on a calorie watch because I would like to lose at least 5 more pounds before the race. I'm going to try for the 2 pounds per inches in height. In my case that would be 66 X 2 or 132 pounds. I weigh 140 minus the salt, but 135 is my short term goal because I do not want to lose more than one pound a week in the six weeks left till the race.

28 minutes today

It good run. It's the easy day.

Ran for 52 minutes today.

Didn't take much effort. The temperature was 68 and it was sunny.

Ran 20 minutes today

Took a little effort. My lower left leg was hurting again today. I've got to find some grass or gravel to run on for a while. Soon the temperatures will be more moderate and then I can make trips to the park to run. The closest, bestest park opens at 9:00 AM.

58 degrees!

Ran: 55 minutes
distance: 3.92 miles
=14.00 per mile

The run seemed easy and didn't take much effort. Love the cooler temperature and could have run a few more miles, but I hope to have plans today and do not want to wear myself out.

Mild side ache at the end of the run. I'm dissappointed that I'm not running faster. But I keep hearing that the speed will pick up during a race. Since I've only been running over a mile for four months I should be very happy that I'm running 4 miles without stopping. Just wait till this time next year, then I'll be establishing some PR's!

Good day!

Ran: 30 minutes
Walked: 15

The first mile I ran on a road that has .06 miles of downhill and uphill. Because I didn't run an hour I'm compensating by running hills.

My most recent reward for running will be all the ice cream I can eat.

Nose breathing causes side pain?

Ran 46 minutes (approx 3.2 miles)

For the first couple of miles it took no effort. The last half was harder. I've discovered, I think, that trying to breath exclusively through my nose makes my side hurt. My side did not hurt today although I thought I felt a twinge the last mile. The key is controlled breathing, so I read. I also tried to exhale on the left foot strike.

The temperature was 76 degrees and the humidity was 91%. Another factor in my run taking more effort.

My run today took a lot of effort.

I ran at least 3.5 miles and walked at least 30 minutes.
It took a lot of effort because my right leg was so tired. After 2.6 miles I walked for a while then ran another mile. My side has been hurting, don't know why it isn't exactly a catch.

Unless a miracle occurs and I wake up pain free and totally rested and energetic I will only run one mile tomorrow. I think the heat and weight loss is getting to me. Hopefully I can run 52 minutes Friday. I don't work this weekend so I can get in some additional running even if it is a single mile.

One mile day.

Ran: 1 mile
Walked 1 hour.

The temperature was 75 degrees and the humidity was 100%. It was raining, but no lightening so I ran a quick mile and finished with walking. I added an additional 18minutes of walk time to be sure I burned the calories for today. My weight is at 140pounds. I want to lose between 4-6 more pounds then maintain that weight whether it be by running or walking and watching my calories. Day before yesterday my morning resting pulse was great, but my morning surge blood pressure was way past being moderately high. One reading was 165/98. So I've gone on a low sodium diet and that seems to have worked because my yesterday morning blood pressure reading was below 140/90. Another thing I'm going to watch is water intake. I want to stay hydrated, but I need to make sure I'm not overdoing it with the water.

Day three: 52 minute run

The temperature was 69 degrees; the humidity was 96% Heat Index 70.
My sansa battery was out, so I ran without music.
I had aches and pains that didn't want to go away epecially in left leg.
Completing this run took a surpreme amount of effort. At one point I thought my head was going to explode! I really had to work at it and I'm so proud of myself for running the entire 52 minutes that I'm going to reward myself with a shopping trip. Tomorrow will definitely be a rest day!

52 minutes

Ran: 52 minutes, no problems.

Yesterday, as I was walking around the neighborhood to cool down, someone stopped me and asked me if I knew anything about snakes. There was a 5-6 foot snake stretched out on a tree trunk. It didn't look to be poisonous. It's head was small.

On my second walk around the block I watched as three men with shovels and a water hose trying to encourage the snake to come down out of the tree. Later I heard a gun shot and assumed the snake had been shot.

Another note of interest in my attempts to run before day break. The other day I noticed the air between my apartment and the next one on this street was thick with bats. I watched for a while as the bats entered a small hole on the side of the neighboring apartment house.

Ran 52 minutes

Ran: 52 minutes
Walked: 42 minutes
biked: 1 mile

Good day, my workout had an energizing effect. No aches, no pains not SOB. My BP was kind of elevated first thing this morning, but my resting was 52 BPM

Ran 1 mile.

Tired, and I got a late start at 7:30 AM. I'm trying to take at easy today because my left leg was so tired last night and I'm still feeling it this afternoon! I did a job yesterday. The tempertures are very reasonable around 80 +, but the humidity is awful.

Spreading the Pain.

Ran: 1 mile
Walked: 2 miles with weights
Biked: 2 miles

I tried to spread out the muscle strain and because I only ran one mile I added more walking and rode the bike.

Slow endurance running.

Ran: 52 minutes.

Took little effort because I ran very slowly. I'm only going to run intervals once a week. I hope I can run at least 50 minutes the other 4 days. The mileage for this week 15 miles.

Walked two miles with a friend.

Speed day

Ran 2 miles - intervals
Walked/sprinted 1 mile

Didn't take much effort, but I felt like the fast running really had a negative effect on my joints.

Training for speed.

Ran Two Separate Times
Run I. 46 minutes at 132 to 145 BPM
Run II. 29 minutes 130 to 140 BPM
Walked 20 minutes.

Miles between 4 and 5

Temperatures are still cooler
I had no problems. The run too a moderate amount of effort.

timed 5K at 36 minutes - 11.61 per mile

Ran 3.2 miles
Walked 15 minutes
biked 17 min (approx 3 miles, training heart rate - pulled some hills)

Goals:

1. Consisitently run speed under 10 minutes per mile by July 26
2. Continue to lose one pound a week without dieting; stop at natural plateau.
3. Add daily cross training: walking, biking or weights.

Todays speed work mile was run at 11 minutes. I've got a nagging pain in my right leg. I was tired this morning. It took a moderate amount of effort especially since I ran the first mile at 11 minutes and the plane wasn't level. (note: the pain went away after the run.)

New plan I'm not going to run long runs for a while. I'm "endurance ready" for a 5K race and I plan to spend my time training to improve my speed for that race distance. I've been training to run for 20 weeks. Today I could get through the 5K race easily, but I have no speed. There are about 10 weeks till the Septmember 7th labor day race. Those ten weeks will be spent doing everything I can to improve my speed. I'll run the 5K and may run other 5K's this year, but beginning in September I will begin the long runs again. I'll be training for a 10K at that point. After January 2010 I'll begin training for a marathon, either a half or maybe even a 26.5, it depends on how much progress I've been able to make in running long distances.

My running schedule is going to be primarily 3-4 mile runs and I will include speed work in each one. For example fartleks or tempos during the second or last mile. I also plan to do separate short practice runs of intervals. To start it doesn't matter how many or how far only that I do intervals and do them at a second training session.

80 minute day.

The temperature was 80 and the humidity was high so I split up the run and included walking and running up and down a hill. I ran a couple of miles non stop but I was afraid of the heat so I made the time, but walked as well as ran.
Tomorrow is probably going to be my long run day.

Review - weeks mileage 20

I'm running 55 minutes consistently and easily. I'm running during the coolest part of the day. I include hills in my run and the surface I run on is asphalt. I try to run in the middle of the road and I rotate the side of the road I run on. I should be able to maintain a weekly running average of 15-20 miles.

I am working today so I'm not going to run. I will be standing and walking for at least five hours today which will count towards maintaining endurance.

I plan to maintain the weekly schedule of 2 rest/work days (at a job), three 55 minute runs one 30 minute run and one 90 minute run. Of course if I see that this is too stressful on my body I'll cut back. I do note that after three consecutive days of running 55 minutes each day my energy level was normal, but my left lower leg bone aches; last night I had some discomfort in my right foot and right big toe. So I'll see. I am not going past the point that I do more damage than I gain benefits from running. I'll be very satisfied to successfully run a 5K, which I can already do running at 30 minutes training days without even increasing to 55 minute and 90 minute training days. If a marathon is in my future then I'll go for that one, but if my ole body will only accept the training required for running a 5K then that's where I'll stop.

My weight is now 141 pounds. Waist size 33 and hips 37 and bust 42. My upper arms are smaller in diameter. That gives me a total loss of approximately 15 pounds since I began training to run and running 6 months ago. I don't think I want my weight to go down any lower than 135 pounds, which I haven't figured out how to manage my weight because running is the only change I've made that would create the calorie deficit. I did note in an earlier post the beginnings of a diet lower in calorie, but I dropped it after a day or so. For my age, height and bone structure the ideal weights listed range from 135#'s to 150#'s. From what I can calculate my fat to lean body composition is within a normal range, but the fat percentage could be smaller. The weight issue like the safe training level issue can be monitored an dealt with later if needed.

I was debating doing my 90 minutes in parts, but I think I'll do research on the Galloway method and use that technique for Sundays long run. I think the Galloway method means incorporating walking within the run. I only plan to use this method during my long run each week. I'm doing well enough with the 55 minute run to not feel the need to alter that run by walking during the run. I'm going to follow this schedule: one minute of walking for every 3-4 minutes of running. It's actually for the 8 minute mile runners and even though I'm not at the point of speed I am at that point of endurance fitness.
Jeff Galloway training walk breaks

Third day 55 minute Run

Ran: 55 minutes

I had trouble the last fifteen minutes. Not anything that would stop the run. I felt too tired. Tomorrow is a work/rest day so I should be ready to attempt an 80-90minute run on Sunday. Sunday will be my long run day.

55minutes again today.

Ran: 55 minutes

Note: The temperature and humidity were good for running.
I didn't have any problems except for some soreness in left inside leg
bone or knee. Not a problem, but if it's worse tomorrow it may make me
decrease running time. I was able to take nice full deep breaths. I got
some hill training during the run.

55 Minute Run

Ran: 55 minutes, listened to Ipodcast.

The temperature was cooler.
I hope to run 55 minutes tomorrow and friday. I work Saturday and I worked yesterday. So those were two rest days.

I had no problems today. Maintained a slow steady pace running around my neighborhood.

Ran one mile Today

The temperatures are still high. This was an easy day.

ran 55 minutes today.

It was a good run. I listened to "music for runners". The beat is good, it's a 150 per minute tempo. I did fine until the last 15 minutes of my run. I was afraid I was getting too hot so I got some water then resumed running. It was 75 degrees with a 83% humidity. We've had temperatures close to 100 for the past several days.

The goal was 55 minutes and to make up the water break time I ran a minute or two past the end of the music podcast. According to the commentator on the podcast the run was a little over 4 miles and that's about right for me because I still average between 12-14 minutes a mile.

Ran 30 minutes

Temperature and humidity was more reasonable today, but it will be 100+ degrees this afternoon.
Ran to a podcast- 55 minute 150 beat. I made it to the 30 minute mark.

Ran One mile today

Nice run, but after running so long yesterday I should probably have taken a rest day.
I had a lot of aches and pains. I needed to run because I work Saturday and I may even take tomorrow as a rest day. Standing for 5-6 hours isn't a run but I've wondered if it were'nt close. Close in energy expenditure and may even be harder on legs and feet.
I feel that I'm coming right along. The London Marathon will be in April 2010.

Long day

Ran 75 minutes (2 parts first 60 minutes then an additional 15 minutes)

Temperature was 74 with humidity of 93% during the second run.

I guestimate a distance of 5 to 6 miles.

No problems; if it weren't for the heat I could have run longer and further.
I am getting used to the heat; I can tell because the run was easier.
After the run I worked outside for a couple of hours cutting grass with a sling blade and cutting back some bushes with a hedge clipper.

30 minute run..

Listened to a 30 minute instruction/techno music podcast on my ipod and ran 30 minutes - Walked 30 minutes. It wasn't as uncomfortable as yesterday. The temperture's were close to average, but I think the humidity was down.

Hot day.

ran 3.5 miles at home
ran 20 minutes at Indian Mounds

Total of 70 minutes.

New socks.

Ran 45 minutes
Walked 15 minutes

I had a blister, which it's gone now so I decided to buy some socks. I'll try the first type today. The socks I'll try today are med socks. Med socks are especially designed for diabetics and people with circulatory problems. Which I know I have some age related circulatory changes, but I am not diabetic. The socks advertise that they provide no restiction to the feet, no irritating cloth ridges, and they pull moisture from the feet. I bought them because they were in the sales bin of a grocery store; generally they are expensive for socks, but due to the sale these were only 1.25 a pair. I also bought three pair of sports socks at Walmart. I'll try them for a while and get more of the ones I like the most.

For the second day I've had early morning diarrhea. I think it's food related. The cup of ice cream I've had each night for a bedtime snack or my over-enthusiastic celebration of my birthday this past weekend - "no, it's not the running trots, it's the vodka trots." At any rate before my morning run I take care to drink a full cup of coffee and this morning I even drank a little Gaderade.

True summertime has arrived. This mornings stats are 96% humidity at 69 degrees. I have to make sure I begin my run around 6:30am and now it's time to go. I'm only going to run 30 minutes again today. I may walk much longer because I want to make sure I burn enough calories this week to lose another pound. I've lost about a half pound to a pound every a week since I began my training to run. I started at 154 in January; today I weigh 142. I am anxious to lose more weight to see if that increases my speed. I'm very pleased with the way I've lost weight. Other times I've lost weight at this rate I've had some unpleasant side effects. Lose of energy and saggy skin, for example. This time skins firm and I have too much energy.

Summertime!

Ran 20 minutes
Walked 10
It took too much effort to run 30 minutes. Maybe the heat, but probably because it was meant to be an easy day.

Three day's of rest!

I ran 30 minutes today after taking 3 rest days in a row.
Easy no effort required and I didn't get too hot.

Muggy!

I. 6:30am humidity 100% at 70 degrees
Ran 1 mile at 13:00 minutes
Ran 1 mile with a total of 26:30 minutes total for both
II.
Ran 1 mile 13:00 -Listened to running music-Couch to 5
III. 10:30am 78degrees; humidity 71%
Ran 1 mile under 15 minutes.

Final total for today -
Miles
Ran 4 miles; Time 54:30 minutes
Walked 15 minutes

I enjoyed todays running, but it took a lot of effort for me complete my assigned training for today. I think I had to push myself harder today than I ever have before. My hip joint hurt! I had to split the miles. I think the bad effort number can be attributed to the humidity, the temperature and the fact that this is day 4.
So far I've done 14.5 miles this week, only .5 then I'll have this weeks 15-20 miles goal.

Tomorrow is definitely going to be a rest day, then I hope I can run 6.2 Sunday. I plan to run it any way I can by spliting it in half or even a workout like today and breaks between each mile. I'll be a happy camper if I can run the whole 100 minutes without stopping.

30 minute Run; 5 minute walk

Because I changed the rest day on my schedule I planned to run 45 minutes, but I got rained out after 30 minutes. Although I enjoyed the run today it took more effort than yesterday's run. I was glad to stop. My right lower leg and ankle got tired. I think my cardiovascular endurance has exceeded my skeletal/musculature endurance. Either that or every time I get a new pair of shoes I'll have a new set of muscles to strengthen. Too, I noticed a potential hot spot on a heel. Most advice that I've read in books suggest using vaseline for friction spots. Popular opinion is that the blisters are a sock issue. I may go buy a couple of pair of running socks today or tomorrow. Buying socks will be cheaper than frequently buying 5 blister pads at a cost of $3.20 per box. While I'm at it I'll buy some vaseline too.

The new discomforts are probably because this is the first week of aiming for between 15 and 20 miles and I am doing more and the pace is a little more aggressive. Even though my legs were achy first thing this morning my resting pulse was 56. I decided that was a good indication that I am not overtraining. It's an interesting turn of events to me now that my cardio is stronger than my legs, ankles and feet, when I began it was the other way round. Tomorrow will be a rest day. I'll go to the River Walk or Indian Mounds over the weekend and may tweek my schedule further by running 100 minutes on one of those days. It was smart to do this schedule in pencil!

I think it's interesting that at the young age of 62 years I've been able to, after never running before, begin training in January 09 and just a couple of months later I'm able to run 3 to 6 miles. Some of the literature says anyone can do it, but I don't believe that. Maybe I got my attitude because when I worked in nursing most people I dealt with in my age group not only couldn't run, but had serious health issues. I've decided to do a autobiography that is made up of the physical activities and jobs I've had that contribute to my ability to run and be otherwise fit.--The outline shows me that in high school I could out run and out jump all my classmates in P.E, the years I did fast paced work as a waitress, the years in retail and the nursing training and the kind of nursing I did would indeed prepare me for a program of long distance running. Even the first ten years I raised my daughter, and did not work outside the home, would show my ability to cope with extremes and fatiquing situations. I lived in a small house, no insulation-froze in the winter and sweltered in the summer. It would get so hot I would have to get out of the house. Candles melted. I would fill a child sized swimming pool; put it under a shade tree for us to sit in to cool us off. Not only did I adapt to and survive extremes in temperature, but I couldn't afford disposible diapers so I had to wash cotton diapers and I generally washed them by hand. I was a single parent, that meant I was the only one available to hold my child. My back hurt between my shoulder blades all during the time she was a toddler. I had no car so it's a given that I did more walking than some of my more fortunate friends.

I got to thinking about my feet getting blisters. What if I just spent $100 dollars on shoes, fit myself and made a mistake in the size. Thinking about it, for a (almost)skinny 5'4.5" inch woman it seems farfetched that I'd wear a size 8 mens shoe in a wide width. So I got on line found a web site and followed the directions. I got a piece of paper and carefully drew the outline of my foot. Then I measured the length and the width. Checked some online charts of sizing shoes by inches, length and width, and thank goodness, yes, according to the charts, with a foot of the length of 10 inches with a width of 4 inches is a mens size 8E. That's the size I bought and they should be perfect! I have to do the same thing with socks, that is I have to buy sizes that more than likely will accomodate mens feet.

I know from experience that finding the right shoe in a womens size is usually an exercise in futility. It's my opinion, that both the manufacturers and the ladies usually can't get away from the cosmetic appeal of the product. Even today with the popularity of marshmellow, clunker, athletic shoes the temptation cannot be resisted to stream line the shoes and make them look more delicate and feminine. That is usually to the sacrafice of a good fit and to the detriment of the feet.

Ran 35 minutes - Walked 20

Nice day, at 6:30am the temperature was up to 70 degrees and the humidity was 83%.
No aches or pains. I ran at a faster pace than an planned longer run and I also made sure I included hills.

On the effort scale it was not difficult, but I did have to push myself.
On the enjoyment scale, between 1 to 10 it would be a 6.

I wore my new shoes, they feel bigger than they did yesterday. I bought them late in the day after a run. I would prefer they be bigger when I first put them on because I know my feet will swell after a few miles in the heat.

Ran 6.2 Miles with a 5 minute break in the middle.

Ran: 3.2 miles
break 5 minutes to drink water
Ran 3 miles
Walked 30 minutes
Total today 6.2 miles

One of the books I read said after a run you should feel like you could do the same distance again. So, after 3.2 miles I felt like I could do it again, so I did. The only thing I noticed was a burning sensation in my left ankle area beginning at mile 5, some discomfort in right upper quadrant of abdomen and the last five minutes or so both ankles and my legs were tired to the extent that I was uncomfortable. I made sure it was a long slow run and it probably took 100 minutes to run 6.2 excluding the water break I took. I felt fine after the run, but I didn't feel like I could do it again today!

My pulse was 126 right after the run. My recovery time was slower at 6.2 miles than it is at 3.1 miles. At 30 minutes my pulse was 93 my blood pressure was 118/86, at 15 minutes my pulse was 113 and my BP was 119/86 and after five minutes my pulse was 111 and my blood pressure was 124/86. I have stairs though and it's possible that my pulse my increased with the walk up the stairs to get to the blood pressure machine. The pulse I took before I came in the house was actually 102 BPM. So, I don't think I have anything to worry about. I did go back outside with the 113BPM and "cooldown" walked for a while longer.

My new shoes were wonderful. The blister remained undisturbed and I don't have any new blisters, sore toes or toe nails. If these shoes carry me up to continuous 6-10 mile runs I'm going to go ahead and buy another pair just like them. I'll buy them in July. I didn't see a lot of shoes like this and although I could order them online, I'd rather buy them at a store.

I think I'm closer to the 26 week training schedule than the 15 weeks. I may revise my calendar, it makes no sense to have a schedule and run more than is on the schedule just so if I get lazy I can fall back on the shorter distances with more rest days. I went back and counted from day one, which was January 20. This week marks the beginning of week 20.

It was a good run I enjoyed it. The temperatures are wonderful.
I began the day at 6:30AM- temperatures 65 the humidity 83%.
I finished before 9:00AM
Right now at 9:20AM the temperature is 72 and the humidity is 82%.

I'm going to listen to my body and run as much as I can everyday.

Rest and Recovery Day.

Today I'll exercise my brain instead of my body. I'll read the Tim Noakes, MD; "The Lore of Running," and do some online research.

I've already checked out forums and blogs getting information about facial phlethora(redness) and hands swelling. It seems it is a common occurance especially in fair skinned individuals. Nothing to worry about. Now, the heat is a different story. If turning extremely red is an indication of overheating then I'll slow down or stop. I've also concluded that the swelling and redness is like every other part of the immediate recovery process and the only worry would be if the swelling and redness does not go away with the fast heart rate.

Beautiful Day!- Weeks miles: 16.6

6:30 A.M.
Ran 45 minutes (3.1miles)
Walked 10 minutes
The sun was shinning and the temperature was 61.

9:45AM til 10:45AM
Walk/run hills and steps.
I spent an hour at Indian Mounds running hills and walking up the mound steps. With the exception of the mound steps I ran the hills that were in shade, but I still feel that I got some good training done. The temperature was 79 degrees when I finished up for the day.

A goal that I've achieved is to run 15-20 miles a week.
This week I ran 16.6 miles. Beginning this week I'm keeping a record of my weekly miles. Before running a marathon it is suggested that one run 15-20 miles, 4 or 5 days a week for a year, this is week one of that year. Tomorrow is a rest day.

I went to Academy and bought another pair of shoes. I tried on both mens and womens Asic 2140's. Settled on the men's because the 4E was available. And...they felt the best. I've been training in a pair of mens 2120's which were one half size too big. I bought them because they were on sale for $40.00. I also bought a pair of Avia's womens size 10 and those are the shoes that have put the blister on my toe. I also have a pair of womens Asics and even though I haven't worn them very much I noticed they have the same restricted feel to the toe. So, I'm not sure that I will get any wear out of the womens Asics and will probably stick to the mens 2140's. The purpose of buying a variety of types of shoes was to find out which would work best.

It's not raining!

7:00AM - 7:45AM - In front of the house.
Ran 1 mile
Walked 10 minutes
Ran 1 -.2 mile interval

09:00AM - 11:00AM - At RiverWalk.
Ran 3.2 miles
Walked with a few jogs
Ran 1 mile

Total distances/times covered today
Ran 5+ miles
Walked/ran at least an hour

I ran the interval to get heart rate which was 120. Didn't like the run this morning because I didn't feel like I could draw a good breath, is that being tight chested?
My blistered toe is okay, but the dull pain in my leg medial to the shin bone is still there and has extended down a little further. I'm not worried about it. I'm sure it's got something to do with the way I'm running.
Anyway, it's been raining forever; I've done my run training for the day so I may go to the river and walk, probably won't be able to resist incorporating a few jogging motions. Today was an easy day, tomorrow is a 20 minute day. The weather is going to be beautiful again tomorrow so the plan is to go to Indian Mounds to run.

The Runners Bible

Ran 20 minutes
Walked 25 minutes


In another trip to Goodwill I found the book "The Lore of Running", by Tim Noakes, MD.
I'm going to read the book cover to cover. I've also decided to begin the training plan in the book. It's called the 36 week training program for running 10 to 42km races. I have two races I plan to run, the first will be a 5k that's scheduled for Labor day and the second one will be the 5K Komen race in October. There is another 5km on November the 7th that I will consider. Then it will be time to sign up for a 10-12Km. And honestly, at this point I may be ready for the run, but I may only be buying t-shirts. I also bought a reflector vest in hopes of meeting early mornings with a group to run some this summer.
The reason I'm getting on a schedule (hopefully I'll be good and follow it.) is because even though "I'd rather burn up than to fade away," I'm beginning to see a little overtraining strain and a more reasonable approach may benefit me.
Noakes schedule isn't that different from a lot of the others that I've looked at. In the beginning there is a consentration on walking then walking combined with short jogs. I can run easily for one mile and three miles is attainable although they are 14 minute miles. The schedule is in time and not in miles. I figure I am at week 15 of this training program and I've set up a calendar accordingly. I will have completed the training program by the end of October.

The Serious Training Begins

Ran 3.2 miles; time 45:00 minutes
Walked 2 miles

Still cloudy, the humidity was 100%, the temperature was in the mid 60's.
I still have the nagging pain in my leg. I think I've awakened another of my old work injuries and the problem will go away in time.

Training goal: Run 3.2 miles day one, day two anything goes, but the total distance walked and and ran should be between 6 and 10 miles. I'll include hills and intervals and I can split the day. On the alternate day I will also include a small amount of free weight lifting or even biking. The plan is to rotate the days throughout the week and to have one or two rests days together. Basically the 5K run and 2 mile walk will be my easy days. I hope to steadily improve my time over the next 104 days and to be able to consistently run the 3.2 mile distance under a lot of different circumstances,(terrains and temperatures). I am sure my time will improve as I lose weight. I am sure in training I'll lose the weight.

Signed Up for my first 5K

I signed up for the Labor Day Road Race which will be held on September 7, 2009.

Today:
I.
Ran 2 miles
Walked 1 mile
Ran 1 mile
Walked 1 mile.
II.
Ran 1 mile
Walked 1 mile with 3.3 weights
Walked 1 mile with occasional running with dog.(i'm gonna train my dog to run)
Walked 2 miles with the dog.

Total distance covered today:
Ran 4 miles
Walked 6 miles

The temperature was 66 degrees and the humidity was very high.

5 minutes

I don't know what my deal is today. I only ran 5 minutes, then walked the dog for about 30 minutes. I also rode the bike for about 4 miles. Added another 15 minute walk.

I have pain under my knee on the inside of the leg. It's hot and humid and I ate too much yesterday. Being a little bit compulsive I may walk some more. I still need to lose 10 pounds. I weigh 145ish and I've lost over 10 since January 1st.

Survived my Recovery day of yesterday.

Today
Ran: 1 continuous mile
Walked/ran: 3 miles

Note: Really cloudy. My dog wanted to run with me so during one of my walk/run miles I let her. We are in the moonsoon season. This may be another summer in which it rains every day.

My waist size has decreased from 37 inches to 33 inches. I may have an excuse to buy new cloths! I'm wondering just how much weight or fat I will lose. I'm also wondering just what weight will benefit me most as both a sprinter and a distance runner. I bet there's a web site out there somewhere that can give me that information and I'm going to go find it.

I've got mild mitral valve prolapse. My doctor picked it up a few years ago. I had an ecocardiogram. I did a little research on that subject last night. It seems that I can only be helped physically by a regular exercise program that includes walking, jogging and running. It is a fact that mitral valve prolapse has contributed to the deaths of several marathon runners. So, even though it is a fairly common heart disorder and even though it is rare that a person has died running with MVP, it still bears watching.

4 miles

Ran 4 miles
Walked 1 mile.

Temperature 64 humidity 80%
Ran on the road in front of my apartment

note: I plan to change my minimum distance from 1 mile a day to 3 miles a day. Today's 4 miles was very easy dispite my having either an allergy or beginnings of a head cold. There hasn't been an improvement in my time and I'm not really concerned about that. I hope speed will come with time. I will probably run my first 5K under 45 minutes and that will be an acceptable time for me in the first year that I run. I'm very pleased with the progress I've made.

Ran 3 miles without breaking

-but my shoe came untied three different times! I also have a toe that looks funny and needed soaking.

A.M.
ran 3 miles (45 minutes)
walked 15 minutes

Temperature 52degrees, windy. Ran on the road in front of my house.
A runners high followed this run, or an immense sense of satisfaction.

P.M.
Ran one mile
Walked 3 miles.

After lunch I decided to add another mile that included hills. Walked around the neighborhood with a neighbor.

Easy Day

ran one miles
walked 2 miles

Headache...

I was awakened early this morning by a headache ☹ so I took two advil and a half tab of doxylamine. Slept till 8:30. So today will be a recovery day. My goal is to run one mile and walk 5.

Nice cool day.

Walked 3 miles
Ran 3 miles (non continuous)✌

Aches and Pains

I have a few aches and pains this morning. Usually I would take a few ibuprofen and ignore the aches. After reading a couple of online articles about kidney failure and running and the association with nonsteroidal anti-inflammatory drugs, I have decided to stop taking them. I worked as a dialysis nurse and kidney failure is no place I ever want to be.

For today I'm trying a different training schedule. I'm going to run my first complete mile then break, drink a cup of coffee then I'm going to run again to add to today's distance. I plan to do that twice. By then the temperatures will be too high to enjoy running. I have noticed that the humidity decreases as the temperature increases so one element of the weather might actually offset the other.

Okay, managed to run 2 miles straight on my second trip out. Now, can I do that again after this next coffee break? Maybe, but I'll take whatever I can get, one more mile would break a record for me. Okay, I ran one more mile. It's 9:30AM and the temperature is 72 degrees and the humidity is 84%. Should I try for one more mile? I'm going to finish this cup of coffee and give it a try.

I made it! I ran one more mile non-stop and I finished off with 1.2 miles in walking so that I covered the distance in training for a 10K. I hope to accomplish several things over the next several weeks. One is to decrease the amount of time it takes for me to run one mile. Two, I want to begin consistently running 3 miles non-stop and three, at least once a week I want to cover the distance of a 10K, which a 10K is 6.2 miles. When training for the 10K I can walk it or run it, do it in segments or break it up, the point will be to train for that distance.

Ran 1 mile
break
Ran 2 miles
break
Ran 1 mile
break
Ran 1 mile
Walked 1.2 miles.
Total segmented mileage 6.2 miles
Afternoon walk 1.2
Total miles for the day: 7.4

A neighbor came by and ask me to walk with her. That added one more mile to my total.

Note: there is additional walking time because I warm up with a walk and I cool down with a walk. I've taken my blood pressure when I took a break and each time it was very good. When I checked my blood pressure first thing this morning it was 169/82, pulse 62. The last blood pressure reading was 120/69; pulse: 82, so I am recovering in a timely fashion and the running is bringing down my high awakening BP and keeping it down.

During the last mile, which was walking, I noticed some tightness in my hands and minor swelling, so I walked with my arms in the air for some of the time. I did trade one set of aches and pains for another set because I can tell from my joints that I pushed myself today. I hope I can begin doing this kind of training at least once a week.

I've been inspired by watching celebrities talking about the open heart surgery they've had. They have this open heart surgery, but then they must change their lifestyle in order to reap permanant benefits of surgery. If the body can survive having the chest cracked open and all the blood vessels and flow disrupted then I think my body should be able to survive the rigors of training for the "run". I hope this change in my lifestyle will prevent me from ever having to undergo that kind of severe trama!

A couple of articles on preventing or reversing heart disease by lifestyle changes:
Can Heart Disease be Reversed?
Medscape - Can be Reversed by Diet

Summertime...

Got up late. The humidity is high.
Ran 1 mile.
I walked for a couple hours and did a few sprints.

River Walk

I went to River Walk and Indian Mounds today. I did run a mile and walked for a couple of hours. Didn't try to repeat the 3 miles today. It was a rest day.

Ran 3.2 miles this morning.

Time: 1 hour 6:30AM-7:30AM
Ran: 3.2 miles
Walked 15 minutes

The temperature at 8:00AM was 60 degrees with 84% humidity.

I feel like celebrating! It was an ideal morning to attempt to add to my distance. There was a cool breeze and a very light drizzle started about half way through the run. I'm 26 days ahead of my goal of a 5K, I guess it's time to change the goal, so what is next? A 10K?

Heat Index; Easy day for this beginner.

Walked 5 minutes
Ran 1 mile
Walked 1 mile

Thunderstorms are in the forecast, the temperature at 6:11 was 65 degrees and the humidity was 97% making the heat index at 76 degrees.
This web site link has a really good heat index calculator in it.
Top Ten Tips for Summer.

Finally! a decent run/walk workout.

Time: 1 hour 30 minutes
Running distance: 2.2 miles
Walked and ran a total of 5 miles.

I noticed that it took longer to run the first mile, but the total time took for both miles was less than 30 minutes. I also noticed that there still isn't a significant difference in my walking and running times.

My toothache has gone, but one side of my chin and jaw are tender, must be a lymph node. No swelling or discoloration so all is good and I can avoid the expense of an emergency room trip. If I continue to have problems I'll go to a dentist. There was no discomfort associated with running or walking. It's my guess that the increased blood flow will help the inflammation resolve more quickly.

Ran 1.2 miles . . .

I've had a toothache so I didn't run for two days. Today I took it easy. I did not try to run two miles. Not only am I having dental problems, but I got a late start so I quit running when I started getting hot. I finished by walking.

Another Magic Three

Ran: 2 miles
Walked: 20 minutes
Ran: 0.5 mile

It wasn't raining but the temperature index is 79 degrees and the relative humidity is 93%. I started my running at civil twilight. It's time to begin working on mile three so after my initial 2 mile run I walked for a while and drank gaterade, then ran another 1/2 mile. So far it has worked to run segments then when I am comfortable combine the distance segments.

Rainy nights and days in Georgia

I got up early to run. It started raining so I ran right back inside.
To make up for it I ran up and down my stairs, used the stair stepper and ran through my living room for 30 minutes. I hope I can get out and do some intervals later. Each time there is a break in the rain I'll try to get some running done.

06:30AM ran 0.1 mile,--lightening, thunder and rain began.
12:52PM ran 0.5 mile,--till I got hot. Temp: 77+ degrees, humdity 79%

2 miles in 29:15

I worked yesterday, which mean I was lifting, bending, and standing for 5 hours. So, I was afraid I would only be able to run one mile. I ran two miles, but I had to coerce myself into doing it. Got a late start at 7:15AM and the humidity is through the roof at 93%, the temperature is 66 degrees.

2 miles 27.6 minutes

Ran 2 miles today, the time for the first mile was 13.5.
No problems except that I wasn't as energetic today as I was yesterday, but it is the third day of running two miles and the second day of running two miles without a walk recovery being included. It's about time for a complete rest day. More rest time may be more important as I increase my distances.

I ran on the measured road in front of my house. Got a little later start and the temperatures are up to 60 degrees.

Cold bath experiment: day 1.

First 2 miles non stop; time 30:00.

Ran: 2 miles
one additional mile of walk/run and included hills, dirt, asphalt and sprints.
Walked: 30 minutes

I decided to see if it's true that the first mile is the hardest and if a second wind doesn't occur until the second mile. Yes, I think it's true. I would have run three miles, but I didn't want to push it.

Riverwalk

I ran one mile early this morning.
Went to the river and ran another mile.
Walked the trail once.
It's getting very hot. From now on I'm going to do most of my running on the road in front of my house at dawn.
There was a long, large black snake resting beside the sidewalk.
When I saw him I decided to call it a day, even though
it didn't seem very interested in the people walking by it.

My CD player didn't cooperate with the running, so I bought a MP3 player.

Ran one mile 14:30

I still can't convince myself to run every other day so the compromise is to rotate. Tomorrow I'll run more than a single mile. Too, I've joined the section of the running population that feels compelled to run one mile a day. Although I have the desire to be able to run a 5 K, my first goal is to be able to run one mile in under 12 minutes (without stopping to walk). I still have a couple of minutes to reach that goal. So if I wake up and do not feel like running I'm going to make myself go out and run one mile or 16 minutes. 31 miles in May and 365 miles by April 14, 2010. Of course if I work or if the weather is too, too nasty I will make up the mile the next day. Which I'll have to start a second tally to count all the additional miles I am going to run because I intend to join a running club and run in races starting January 2010.

Speed and endurance, not distance, are my goals right now, but one mile is the present minimum distance. When I can run the mile in less than 12 minutes the minimum distance will increase. The difficulty I experienced in running 400m is still fresh in my mind. I think it would be wonderful to be able to run two miles in 20 minutes.

I'm in the honeymoon stage of running when all small accomplishments are just absolutely wonderful and I feel so good and I am so happy with the progress I've made. Perfectly content to just trudge along as is, running one mile a day.

1 + 1 + 1 = 3

I felt good when I ran 1 mile this morning, so I decided to begin training to increase my mileage.

Ran 1 mile
Walk/ran 1 mile of intervals
Ran 1 mile

The temperature was 57 when I started and was 60 degrees when I was done. I am running at sunrise each morning. This will be my routine thoughout the summer months.
I checked my blood pressure within five to ten minutes after finishing the second mile: 125/85 pulse 88

Plus O.2

I ran my mile for today. I bought a mechanical tally counter yesterday.
The mile was so easy to do that I added 0.2 for good measure.

Mile of the day,

It was already 60 degrees when I ran my one mile for today.
While I ran I listened to a cd by the Tokens. It's a good one to listen to while running because the songs have a good rhythm and a steady beat.

365 miles - One Mile at a Time

Ran one mile in 14 minutes.
Walked a total of 30 minutes.
Today is weight training day. I'm using dumbbells three times a week to improve my upper body strength and endurance. I'm only riding the bike when I am struck by the notion.
Yesterday I had planned to "do nothing" today, but I changed my mind.
No matter what other plans I may have in a day, I am going to start the day by running one mile. I guess my goal over the next year is to run 365 miles. I can even count retro and today's total yearly miles are: 11 miles. One day I ran one mile twice. When I recover from what ever malaise I'm being plagued by, the next rung of training will be two miles a day. My strategy right now is to run a minimum of one mile per day and to improve my endurance and time in running that one mile.

Plateau?

I feel like I'm stuck at 1 mile.
Today I ran one mile and walked 1 hour.
I'll try for more distance when I stop looking a my watch every 5 minutes!

In a slump?
Top Five Exercise Plateau Busters

Easy day.

Ran 16 minutes at Indian mounds at noon.

Ocmulgee Riverwalk

6:30 AM Ran 24 minutes
Walked 6 minutes to cool down.

Riverwalk
Ran 16 minutes
Ran walk/run intervals
Walked

Stoped at Indian Mounds and walked.
Total time today: approximatedly 2.5 hr
I ran my obligatory daily 1+ mile beginning at civil twilight. The temperature was 47degrees. This time should be a good one for the summer months. I'm reading that running should be avoided when the temperature is approaching 90 degrees.

My local weather service gives this information:
Temperature - The area experiences all four seasons. Summers typically consist of long spells of warm and humid weather. Average afternoon high temperatures are in the lower 90s Readings of 90 or higher can be expected on 70 to 80 days. Overnight lows usually range from the upper 60s to lower 70s.

Heat related web sites:
Heat and Humidity
Beat The Heat



Ocmulgee Heritage Trail

A mile a day.

Ran 23 minutes
Walked 7 minutes
Interval sprints/walk 15 min
walk 5 min.
walked 30 min with light weights
speed walked 30 min

total 1.5 hours

I rode my bicycle two miles.

I'm going to approximate the length of my running two ways, one is time the other is distance. At the track I ran four laps in 15 minutes. So any 20 minute period of time that I run non stop will count as a mile. The length of the street directly in front of my house is approximately 350 feet, back and fourth once is 700 feet, If I run back and fourth on the road in front of my house 8 times I will have run at least a mile. In four weeks I'm going back to Macon State college and run the track 8 times or more. 2 miles is the goal for May.

Ran the 400m track at Macon State Today

I made four laps in 15 minutes. I took my time because I wanted to be sure I made it around 4 times. The last time I could only run around the track once. I had been putting off going out there to run because the last time I did so poorly. This trip was a good one and really shows me just how much I've advanced in a short period of time. I also walked around the 1.5 mile track. I ran a few times to practice running down hill.

This has been a great week!

Ran one mile-now I'm making new goals...

Before I push myself to run two miles I'm going to take some time to get really comfortable with my one mile. I want to improve the speed and I want to feel more comfortable at the end of the run. Each day, first thing in the morning, I'm going to run a minimum of 12 to 20 minutes non stop, if I run 20 minutes I can stop with one run, if I only run 12 minutes I will run two reps of 12 minutes each. I will continue to do intervals going up hills and going down. I plan to walk/run at least one hour each day. Once a week I will do a 30 minute run.
At least once or twice a week I'll go to a place like Indian Mounds and spend 4 or 5 hours, running and walking. A new goal will to check out some of the other places in my area to run. I'm training 6 days a week, because I'm not working; when I go back to work I'll probably cut back to 3-4 days a week.

Goal for today was to time one mile...

I ran one mile in 12 minutes. Yesterday I drove my car around the block. One trip was 0.5 miles. I ran around the block twice this morning and it took me 12 minutes. If felt difficult. My goal is do jog/walks around the block again then rest for the rest of the day. So far my total time for today is run one mile at 12 minutes and walked for 8 minutes.

Finished this mornings workout with a 60 minute walk. Jogged a few times and carried different size weights.

Total time today: 1 hour 25 minutes.

Tomorrow I plan to go back to Indian Mounds and run a minimum of 20 minutes. I'll take a rest day Sunday or Monday. Rain is in the forcast for both days.

20 minute run.

Today at Indian Mounds:
Walked 5 minutes
Ran 20 minutes
Walked 8 minutes
Ten minute break
Ran/walked intervals 20 minutes
Ten minute break
Ran/walked intervals 20 minutes
Included a short rep of high knee drills

Rode bike one mile when I got home.

I had no trouble running for 20 minutes. I'm not sure of the distance, but I'm sure it was over a mile.
Tomorrow I plan to run on a road in front of my house. I measured it today.
The distance is 0.5 miles and goes around the block. There are dogs there occasionally, but hopefully they won't be roaming around tomorrow morning.

First Mile

walk-5 min
Run-16 min
walk-8 min

Took a short 10 min break
Run/walk Intervals-20 minutes
Ended with a 2.6 minute Tempo jog/run
and a 7 minute cool down walk.

Total time: 1 hour.

Note: Temperatures were cool, 48 degrees. I ran at daybreak.
I ran my first non stop mile today. I have no way of actually marking the distance. I am guessing and using the time I ran the 400m Macon State track, which that took me approximately 3.5 to 4 minutes. So that's good enough for me to claim my first 1 mile jog. I'm going to increase the interval practice to 20 minutes and each day I'm going to include at least one tempo run/jog and hope to increase my time with that exercise.
For the past 5 days I've been running 8 minutes with a 8 minute walk break and then running another 8 minutes.
I'm surprised that I was able to combine the two 8 minute jogs into one continous 16 minute run. I didn't feel any different after 16 minutes than I did after 8 minutes so I hope to continue to go forward by running 16 continuous minutes every day for a while, and then after a week or so I'll increase the distance I run in that time frame.

Back To Work!

Walked 8 minutes
Ran 8 minutes
Walked 8 minutes
Ran 8 minutes
Walked 8 minutes
Up hill walk/run intervals 8 minutes
Down hill walk/run intervals 8 minutes
Walked 8 minutes
Total time 64 minutes

Cloudy and drizzling and the temperature was 64 degrees.

Began a 1200 calorie diet.
I'll start a food diary today and may modify the calorie intake goals later.
The elements of my diet are:
1. Keep a food diary - which includes foods eaten and weight for the day.
2. Have a target calorie maximum for each day, which may be adjusted either up or down.
3. Pick a free food, a part of my diet will to drink a 16 oz drink after exercising, it can be any drink. I think the free food is going to be apples and oranges.
4. Add additional exercise time for any calorie excess, for example if I can't resist that 100 calorie cookie, I must do additional exercise to burn off the equivalent calorie amount.

These websites have some ideas for burning off the extra 100 calories
OK Magazine
Now Weight Loss
Burn 100 calories in 10 minutes

Easter At Indian Mounds

I walked to warm up then
ran 8 minutes
Walked 8 minutes
ran 8 minutes
Walked 8 minutes.

Walked an additional 48 minutes
Rested for 10 minutes

Did 41 minutes of intervals 1 minute walk 15 minutes run. I covered at least a mile or two or even more in distance.

I walked up steps to the largest mound twice.
I ran and walked up hills and down hills. I ran on asphalt, cement and grass.

Total time 4 hours. The last hour was walking. I'm not able to run 10 miles yet, but I wanted to spend what I thought might be an equivalent time training. A runner can run 10 miles in under 2 hours. I think in running and walking for 4 hours I probably expended that much energy and built endurance.

A Good Friday

No rain, yet.

Walked 8 minutes
Ran----8 minutes
Walked 8 minutes
Ran----8 minutes
Walked 8 minutes

Total time 40 minutes. Two 8 minute run times is a total of 1 mile, maybe.
I'll run 8 minutes twice for the next week then I'll run increase the time to one sessions of two 9 minute runs the next week.
This new routine shows definite progress. I'm not out of breath. Tired of running in the last 4 minutes but can identify no reason to stop. My side and right upper abd quadrant is a little sore, but no real pain, or at least nothing to stop for.

Added 20 minutes of walking to be very sure that I burned 300 calories; therefore burning off three of the four cookies I ate yesterday.

Indian Mounds

Walked 8 minutes
Ran--- 8 minutes
Walked 8 minutes
Ran--- 8 minutes
Walked 8 minutes
Finished my day by running 10 intervals 15sec run 60sec walk.

Walked up a lot of hills and walked the stairs to the larger mound.
Total time spent at the Mounds was 2.5 hours

I used a hydration fanny pack. It's a $9.88 Walmart special and I haven't figured out how to remove the bottles yet. But I still really enjoyed having it. It has room for my phone and keys and a separate pouch for snacks. I'm sure I'll figure out how to take the bottles out of the holders before my next trip.

I may take the next two days off as rest days. It's supposed to rain tomorrow and I work Saturday. I'm totally hooked and may not be able to keep myself from doing a few 8 minute runs in the morning. Instead of making me feel wiped out the running is making me feel energized!

Moving forward to Eight minute runs.

AM
Bike: 10 minutes
Walk: 7 minutes
Ran: 8 minutes
Walk: 7 minutes
ten minute break
Walk: 7 minutes
Ran: 8 minutes
Walk: 8 minutes

AM total: 55 minutes

PM 19 intervals at 15 sec, 10 intervals at 30 sec.

Note: It's been 44 days or 6.2 weeks since I started running with serious intent. From February 24 until April 8. I'm on track with several beginner training programs. I am surprised! I didn't think I would ever make it to running an 8 minute run without stopping. The 8 minute distance is probably one half mile. The other day when I timed my 400 meter run at Macon State track my time for one lap was 3.5 minutes. Now I'm half way to my goal of running a mile without having to stop and walk. My goal is to run a mile by my birthday which is 59 days.

Foot Striking Technique

At Devine Sports the heel strike gets the vote. Basically it depends on the kind of runner you want to be or perhaps the heel strike is developed because of the kind of running one does. Sprinters run on the forefront of the feet because it is faster and the distances are shorter. Long distance runners run heel to toe.

The Runner's Repair Book, by By Murray F. Weisenfeld, says "When you run, you should land on your heels--not on the balls of your feet. Your heel should hit the ground first--then your arch comes down--then the ball of the foot and toes. You take off from the ball of the foot--and you're into your next step. Landing on the balls of the feet is bad for you because your calf muscle never gets a chance to stretch. It stays contracted. That's how calf muscles get short and tight. Any kind of running makes your calf muscle shorter and tighter, but running on the balls of the feet makes it worse."

Me, after the research I did today I went out and tried a couple of short runs using the different technques discussed. And I definitely favor the heel strike. I hit the side of my heel and roll forward to the forefoot. I think I'll continue to run the way I've been running and I plan to run with a shorter stride; that should keep my foot in proper alignment for a safe landing.

Running from Heel to Toe -- powered by ExpertVillage.com

Expert Village

Easy Day

AM
7 minutes walk
7 minutes run
7 minutes walk
15 intervals of 15 seconds hard run 30 second walk
6 intervals of 45 seconds running and 60 second walking.
Finished out the hour walking. Total time 1 hour.

Notes:
I worked on my technique and posture today. I avoided leaning forward as I ran and I shortened my stride. Shortening my stride made my 7 minute run much easier to complete.
The following link has some good advice on the subject: Training-stride-length

Monday, Monday!

This is going to be a very productive day.
part I
AM
---7 min walk
---7 min run
---7 min walk
---7 min cycling
30 minute break

Part II
11 sprints
15 sec hard run, 3 min moderate to fast walk
Total time 35 minutes

Part III
next goal
session of 12 times 200 metres with a 100-metre walk recovery,
Or walk two minutes run two minutes. I Reached the goal I covered:
200 meters run and walked 100 meters
14 times + one 5 min cool down walk.
total of 28 minutes
14 minutes run
19 minutes walked.

Part IV
PM
---7 minute walk
---7 minute run
---7 minute walk

7 min sprint 15 sec walk 30 sec
5 min walk to cool down.
Added 15 minutes of dumbbell workout along with a couple
of modified pushups and sit-ups.

Totals for The Day
total run=32 minutes
total walk=81 minutes
total bike time=7 minutes
total exercise= 2 hours - aim for this time for each day this week. Take a day's rest only if I need to. I took yesterday and will try to wait until Sunday or even Monday to take the next rest day.
Interval Training for Runners
The following link has a good pyramid interval training schedule:
Cardio Activities in Men's health
Note: From the book "Cross Training Ultimate Fitness" I found the following information:
Runners can use intervals to work on speed without exhausting themselves. A four minute run is impossible for most people, but you can alternate running at this speed for 15 seconds at a time, with 30-second rest periods afer each sprint. If you train this way for a total of 11 minutes and 30 seconds, you will accomplish the equvalent of a four-minute mile.

Note: Paying especially close attention to breathing. Trying to breath slowly, and breath in through my nose and out through my mouth. I'm doing occasional exercises: breath in for two breaths, purse lips breath out three breaths.

Tired!

I had big plans to go to the college and run around the 400m track a few dozen times or at least 7 minutes worth. I made it around a couple of hundred feet past the 400m mark at about 4.5 minutes and decided to walk. At the 400m mark, one lap, my watch read 3.5 min. So I'm thinking I was running too fast, not because I think I made good time, but actually I expected it to take me about 7 minutes to make the one lap. It may have been the psychology that stopped me, I made the first lap and the possiblity of making the lap again was too much for my feeble brain, even though I'm sure I've been running close to 0.5 mile in some of my 7 minute runs, the distance seems different on a track. To keep the day from being a total bust I walked around the 1.5 mile trail and walked a few more laps; my total distance today was 2.25 miles.

On my way home from the college I stopped by Indian Mounds and did 20 intervals of walk 30 sec/run 30 sec. This should have been a rest day. I finished my day off yesterday with an hour of yoga. Unless I wake up in the morning in an extremely energetic state-- I will rest tomorrow!

Sevens

Today I increased my continuous run up from 6 minutes to 7 minutes. I had no problem running this time and distance. For the next week my first exercise routine of the day will be walk the dog, yoga poses to warm up; run for 7 minutes, walk for 7minutes, ride the bicycle 7 minutes; then cool down with a variety of push ups, crunches, dumbbell curls and yoga poses.
I also spent 70 minutes walking and running. AM: A total of 90+ minutes or 1 hour and 30 min.

New plan! I've noticed that most beginner running schedules, at my level, include several interval runs of 7 minutes. I don't feel that I'm able to do them consecutively, but I can do them over the day. So, I'm going to try that. Goal - run seven minutes 3 times a day.

Did it! My total 7 minute runs: ran 7 this morning; this afternoon I walked 7 min then ran 7, walked 7 more min, then ran 7 and walked for 7 to cool down. My recovery time was a little slack. My pulse very stubbornly stayed at 102 using a BP machine, when I took my pulse manually it was at 96.

Totals with 7
walked: 36 min
ran: 21 min
Plus: cycling and yoga and additional run/walking.

Another Rainy Day

I did weight training and pedaled for a while.
When the weather cleared I ran 1600 feet in 6 minutes.
Later in the day while I walked the dog I did a little jogging.

6-6-6 and 6

I did my six minute warm up six minute run then six minute cool down.
I ran 1600 feet in 6 minutes 12 seconds. 0.30 or 3/10 of a mile. An improvement in distance and speed. My body is switching from an anaerobic response to an aerobic response to my running, therefore I am able to take full deep breaths and I am experiencing some recovery while I run as well as less fatique.

Now I can add another six, I drove my bike for a while.
I want to ride my bicycle!
I did fifteen minutes of interval running and I cooled down for five minutes.

New Bicycle

Now I'll have to start a biking blog, just kidding - maybe.

Today I only made 5.5 of the 6 minute run. I ran/walked for 36 minutes then went and bought a bike.

A Good day!

I didn't count by distance today. I measured most of my activities today using time.
I ran four+ minutes during my AM walk/run.
Went to Indian Mounds:
Ran/Walked: Total Time 2 hours and fourty minutes.
I made sure I ran at least One complete six minute run non-stop.
Did some 90sec walk/90sec run
A lot of 30sec walk/30sec run

The 30sec walk/30sec run is actually the most strenuous of the routines. I guess It's because my heart rate never has a change go down.
Walked to steps to the largest mound. That really got my heart beat close to the upper 130+ limit. I want to do more towards increasing the strength in my legs so walking steps aught to help.
I was tired today because I worked yesterday. I'm hoping to get a lot done this week and may go back to the mounds tomorrow.

Rain!

This is another easy day.

I walked the dog for 5 or 10 minutes then ran 6 minutes and walked 6 minutes. Guess is that I ran at least 1/4 mile. Blood presure reading at 7 minutes was 134/88, pulse was 103 BPM with the digital BP machine, got my stethescope listened for 60 seconds and heard 89 BPM. Rhythm was steady no abnormal sounds.

Heart Lung Sounds

New plan for this running blog log.

Today is going to be an easy day so I am only going to do the routine that includes 5 minutes of stretches and ABD exercises, 5 minutes walking, and 5 minutes running then 5 minutes of cool down.

I'm paying particular attention to blood pressure readings and to my pulse rates. I used a portable digital sphygmomanometer and ran or walked in place as I took the readings. I should have come down to (220-62=158 * .6 )= 94.8 BPM five minutes after I completed my run and cool down. I reached that figure between three and five minutes of checking my blood pressure and pulse using the portable sphygmomanometer . My final post blood pressure reading was a very good 121/87; pulse 95BPM and I exercised at .75% of my target heart rate as calculated by the simplified method using 220 minus my age.

Numbers for the day:
Stretching exercise and ABD's, after five minutes 144/91; pulse rate: 63 BPM
Post 5 minutes of walking warm up: 182/98; pulse 98 BPM
Post immediately after the 5 minute run: 112/89; pulse 120 BPM
Post 2 minutes after the 5 minute run: 156/102; pulse 117 BPM
Post 3 minutes after the 5 minute run: 182/98; pulse 93 BPM
Post 4 minutes after the 5 minute run: 131/80; pulse 96 BPM
Post 5 minutes after the 5 minute run: 121/87; pulse 95 BPM

Blood pressure readings several hours after exercise session: 144/87; pulse rate 71
5 minutes later: 143/85; pulse: 69
My readings are a little higher than usual because I feasted on 2 preprepared stouffers and weight watcher meals which were loaded with preservatives like sodium. I am also pushing it and should have had a complete rest day today.

I've started getting too far away from the purpose of this blog, which is logging and journaling about my running so I'm going have another blog that will contain in depth health related issues, like information about monitoring heart rates and blood pressure and nutrition. The new blog will include researched articles on a wide array of sports medicine related subjects.
http://sportsmedicinehealthcareforathletes.blogspot.com/

Bright Idea

Allegro 5K

I think I'm might run/walk the Allegro Race on May 9th. The location is close to my home and it is a place I'm very familiar with. I can register the day of the race. I work that day, but I don't have to be at work until 11AM.(better yet, I won't work that day!)---The First 5K, What To Expect
The down side to my bright idea is the timing. It will be very hot in May which may be a bad idea for a first race.
Other racing opportunities would be: May 2, 2009, Mission Run

True to the new plan as soon as there was some light, after stretches, I walked five minutes, ran five minutes and walked five minutes. Total run 1400ft or 0.26515 of a mile, when I hit the 1200ft mark the 5 minute timer went off. Next I took a break then went outside and do my regular daily running routine.

Numbers:
(15min) 7:15-7:30 AM: Ran non-stop 0.26 or about a quarter of a mile.

(1hr 22 min)8:08-9:30 AM (: ran intervals and runtime 1 mile with walking inbetween to cooldown.
Ran a lot of 200 feet runs, ran six, 300ft runs that included a short hill and a short incline. The longest continuous run in my second training workout was 800ft and it was the last run for today.
Total overall miles ran today: 1.26 miles with additional miles inbetween.
Pedometer: 11280 or 5.3 miles.
Heart Rates: 92 walking; 120 running. My target's are lower at 50%=80 my upper at 75%=120, those are approximations taking my age then subtracting it from 220 then multiplying the two figures by first 50% then 75%.
First post exercise BP: systolic: 124; diastolic: 77; pulse:92.
After recovery BP: systolic: 108; diastolic: 74; pulse: 71.

I will do weight training today and I will include an ABD exercise or two. I like the stride cycle, but it is only going to be useful as a range of motion exercise, which will be good for the joints. It won't get my heart rate up.

Notes: No problems, cool and cloudy. I am amazed at the difference in my motivation and attitude in running at the two different places. Yesterday Macon State College and today around my neighborhood. I can run longer at the college. Don't know why. It could be as simple as the asphalt road that I'm running at home is more difficult than the trails and padded track at the school. Dispite the diffences in running surfaces I think there is a psychological component.

New Plan

Every morning this week when I get up, before I drink a cup of coffee I am going to stretch then go outside and run 1000-1200 feet. The only thing that will change this routine is stormy weather. In that case I'm sure I can find at least 15 minutes later on in the day. 15 minutes? Yes, I walk 5 minutes, run 5 minutes, then cool down for 5 minutes. That is 0.22 of a mile or 2/10 or 1/5 of a mile however I want to count it. The important thing now is to get past the feet and into the mile and ultimately into the miles. Next week I'l tag on 200 feet and each of the following weeks I'll add 200 feet. At that rate it will take me 20 more weeks to get to my goal of running a mile August 15, 2009. This is a routine I'm beginning that will be done along with the training schedule I've already established. At this point I'm running intervals that add up to 4000 feet or 3/4 of a mile which is my daily training routine. I can do this at home on the road in front of my house. One day a week I'll make a trip to Macon State College or Indian mounds and make it a long day and run/walk a minimum of 3.5 miles. Which that will include trail running with hills.

I went to Macon State College to run on the trail there and take advantage of the track. I broke my record today because I was able to run one lap without stopping. I also increased the interval times when I ran the 1.5 mile trail. I walked 2 minutes and ran for two minutes. I made one mile in about 12 minutes. I only checked my pulse rate once and it was 120 BPM. This morning my resting pulse was 61 beats.
I finished the day by running 30 seconds then walking 30 seconds for one mile around the track and I almost got too hot. In fact I stopped after the third lap then cooled down, drank some water then went back to finish the last lap.
There was some wind and clouds. It felt cool, but the humidity was high.

I bought a Stride Cycle. Thats a bicycle with only the pedals. It can be used for both upper body workouts and lower body workouts. (now I've got to put the darn thing together!) I want to be prepared for the bad weather. For the rest of this week rain is in the weather forecast. Too, after I run a race next year I am going to reward myself with a bicycle.

Numbers:
7:00 AM ran 1200 feet .22 of a mile in 4.5 minutes.
-------walked ten minutes.
Macon State College 11-12:15
Total miles walk/run: 3.5 miles
Longest run .25 miles.
Total walk/run distance for the entire day was 3.7 miles.
Two runs were .22 of a mile and 0.25 of a mile.

Back to Training Schedule!

Todays goal was to increase total feet by 10% or more which I did. I also wanted to increase at least one continuous run up from 800ft to 1000ft. The rest of my runs were from 200 to 600 feet at a time with walking in between. Which I met all goals for today.

Place: The road in front of my house.
Conditions: Sunny, temperature was 50 degrees.
Time out side: 50 minutes
Long run: 1000 feet
Total interval lengths of running: 4000 feet or 3/4 mile.
Pedometer: 5804 - approx. 2 and 3/4 miles.

Note: back of right leg at calf area ached the entire time and the left leg at calf area began to ache at the end of the walk/run session. The last couple of toes and part of my right foot felt like it was asleep. Could have been cold. I should have warmed up more because I was a stiff after standing at work and working for three straight days.

Goal for the next 4 days is to do the same number of running feet intervals and lengths and to include at least one 1000 feet continuous run time. I will train for four days, then take a rest day then work a day then Sunday begin the next week and hopefully increase the continuous run up to 1100 from 1000.

I have eaten too much for the previous three days so I am going to cut calories for the next several days. I bought some face cream with sun screen. It can't hurt to use sunscreen. I hope I can remember to use it.