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.
Monday, August 31, 2009
Friday, August 28, 2009
Wednesday, August 26, 2009
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.
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.
Monday, August 24, 2009
Ran One Mile
Recovery day. My face is blistered. I hate to miss a cool weather day, but there will be plenty more ahead.
Sunday, August 23, 2009
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.
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.
Saturday, August 22, 2009
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.
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.
Friday, August 21, 2009
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.
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.
Thursday, August 20, 2009
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.
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.
Wednesday, August 19, 2009
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.
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.
Tuesday, August 18, 2009
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.
Monday, August 17, 2009
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.
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.
Saturday, August 15, 2009
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.
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.
Friday, August 14, 2009
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.
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.
Thursday, August 13, 2009
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.
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.
Monday, August 10, 2009
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%.
Walked: 1 mile
Effort 6
Sunny day. Temperature at the end of the run 79 degrees humidity 82%.
Saturday, August 8, 2009
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%
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%
Friday, August 7, 2009
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
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
Thursday, August 6, 2009
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.
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.
Wednesday, August 5, 2009
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.
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.
Monday, August 3, 2009
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.
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.
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