A Mile at a Time

3 year running anniversary and Beginning of Year 4

2012-01-28T08:59:00.000-08:00

I've started training twice a day. I'm not planning any races, but there is one in May that I could run.
I've been a little slack, which means several weeks have gone by since I ran. Mainly due to weather. Looks like we may have an early spring. But I've run consistently for 3 years now. Hip, hip hurah happy running birthday to me.

Still running

2011-07-28T01:46:00.000-07:00

My weekly goal now is 300 minutes a week. That is 5 days of running 1 hour. I also walk to cool which adds more minutes.
I had to back off the marathon training because when I got past 2 hours per each run I started developing problems. Shingles, a boil an upper respirator infection which all pointed to overdoing it and showed my immune system was over reacting.

Long day

2011-02-19T12:12:00.000-08:00

Ran 36 minutes walked 20 minutes AM.
Ran and walked (rotated) 1:12 PM.

Got a problem because I'm taking a medicine that creates photosensitivity. My hands and face are blistered.

5 K plans

2011-02-17T08:39:00.000-08:00

I'm going to run the 5K at Hart Dam in Hartwell, GA. on May 7. I'm going to train by running 36 miniutes and walking 36 minutes. Two days a week I'll do that AM and PM and I'll pick one day to rest. Yesterday I ran 43 minutes and walked 20 minutes. Today I ran 36 and walked 36. Enjoyed both days.

Celebrated Labor Day

2010-09-07T08:39:00.000-07:00

There were no races going on here in my new town so I ran to celebrate. For the first time ever I ran past one hour to 80 minutes. No problem. I've stuck to my schedule for marathon training this week. The first few days were 25 minute runs with a 45 minute in there then I took a rest day then I ran 80 minutes. Last night I drank a few drinks because of insomnia, I was going to take another rest day but changed my mind and ran for 15 minutes. To make up for the short time lifted weights for a while, rode on my bicycle pedals and walked on the stair stepper for a while.
Good week. Next week the short days or increased and then at the end of the week there will be a 1:10 run. That should be interesting.

Began training for a marathon Sept. 1st

2010-09-03T08:47:00.000-07:00

Day one and two ran 25 minutes. Today I ran 45 minutes. I'm following a three month schedule from a book called Jog, Run, Race; by Joe Henderson. The book follows some of my own ideas about running and training.

Day one I drew up six pages of scheduled times. Day three I'm arguing with the concept of following a schedule. But I'm gonna do it!

I may never run a marathon, but I want to obtain and maintain that level of fitness and ability to run.

Last day of August

2010-08-31T07:50:00.000-07:00

I ran 35 minutes yesterday, no break in the run.
Today I ran for fourty minutes walked around for a while, drank some water and then ran 20 more minutes.

Goal is to run at least 30 minutes one day and then 60 minutes the next.
I also worked in some interval running today in the first part of my run.
Effort: moderately easy, difficult because I didn't run without stopping. I had to take the break, but it was sunny and getting hot.

I love the cooler nights and think they energize me.

Little behind on my updates

2010-08-17T09:39:00.000-07:00

I've continued to run. My knee was getting cranky so I started being more conservative. I run at least 15 minutes one day and 24 minutes the next. Yesterday I added a second evening run for 15 minutes. I feel good about my running and thoroughly enjoy it. I need to sign up for a race.

55 minutes - foggy day

2010-05-22T09:32:00.000-07:00

Ran at the elementary school track. No problems. Very foggy, very humid. That will make approx. 19 miles for me this week, if I were counting miles. I'm only counting the time for the time being.

Cool day.

2010-05-20T07:42:00.001-07:00

I ran in front of my house again. Time at 30 minutes. It seems that the neighbors who had the pesky dog are gone! So, now I can feel safer running. Starting today the first thing I'll do in the morning is run in front of my house. The road has newly asphalted covering with a soft padding of gravel. It also includes a long hill which is also paved. There are sections that I can run on grass. All in all it is a good but rather restricted distance wise. It can be my warm up if I want to go further distances with more variety in scenery or it can be the run for my day.

Up and down the hill - again

2010-05-19T08:07:00.000-07:00

This morning is my easy run so I ran in front of my house for 45 minutes. No problems, but I was tired at the end. It's my good hill training place.

Did something different today.

2010-05-18T08:33:00.001-07:00

Today I went to each place I run and ran a mile or so. So I ran 15 minutes on Dovetown road -flat; side walks, moderate traffic. 17 minutes in front of my house a long hill on asphalt which I think is excellant hill training. I ran up and down the hill five times. I ran 20 minutes on Franklin Rd., side walk with some hills. Ran 17 minutes at Victoria Bryant park fairly level asphalt. I also walked at least 30 minutes and the walk included hills. Basically I did in one day what I have done over an entire week. I feel really good about todays workout. I hope I can do this once a week.

Timed my running today.

2010-05-15T09:57:00.000-07:00

I can run a mile in under 12 minutes. Which that is the speed I had in September 09, but it was hard to maintain and run a 5K in under 12 minutes(a mile) now it is easy.
I'm training for a 10K trail run in December 2010. I should probably run another 5K between now and then. Today I ran for 52 minutes. It felt good.
It is going to be rainy for the next several days so I many not get to run. I will try to get in some quick speed work and/or I'll double up on the weight lifting.

a little stiff

2010-05-08T08:30:00.001-07:00

I surprised myself and ran another hour today.
I like running an hour, but I am running very slowly and lucky to get one mile within 15 minutes. It's deliberate though. I'm going for long running, then I'll start working on speed after.

Made another hour+

2010-05-07T08:50:00.000-07:00

I ran 1 hour and 15 minutes at Victoria Bryant today.
Good run I got a little hot since the temperatures and the humidity are higher. It's 84degrees with a humidity of 49% right now. My guess is it was in the high seventies when I ran.
Actually I ran from 8:30 AM till 9:45. At 8 AM the temperature was 65 degrees and the humidity was 86 percent.
It was a good run.

15 minute Run Today

2010-05-06T10:06:00.001-07:00

I was tired today. Summer is here!

Yesterday I ran 61 minutes at Victoria Bryant.

Long Weekend.

2010-05-04T14:52:00.000-07:00

Didn't run Saturday, Sunday or Monday.
Today I ran up and down the long hill in front of my house, then ran one mile on a Royston sidewalk.
I took my $22 New Balance shoes back. I had already purchased another pair of Asics at J.C. Penny's. They were on sale for $40.00. Unfortunately when I looked them up online they were specified as running shoes for the beginner. As soon as I can I'll get another pair designed for high mileage. I'm running in 2040's now.

Ran 61 minutes

2010-04-30T11:43:00.001-07:00

Went to VB park.
Ran 61 minutes without any problem. Walked at least 20 minutes.

24 minutes 2 miles

2010-04-29T10:10:00.000-07:00

Ran in downtown Royston.
Good run. Effort 7. My knee doesn't hurt.
Walked an additional 2 miles.

Nice Cool Day.

2010-04-27T07:38:00.000-07:00

Went to Victoria Bryant Park and ran 1 hour 7 minutes. It took a lot of effort. I'm feeling kind of tired.

Monday

2010-04-26T09:08:00.000-07:00

Ran 35 minutes and Walked 25.
Suspending speed and hill. Knee is not liking it.
I'm going to run by time and add more at regular intervals.

Sunny day.

2010-04-22T10:19:00.000-07:00

I stretched.
Lifted Weights
Ran up and down a hill for 20 minutes. And of course, walked.
I'm going to begin running hills. Getting ready for a trail run.

April 21, 2010

2010-04-22T10:18:00.000-07:00

Ran for one hour at Victoria Bryant State park. Good run, no problems. I'm going to run a 10K there in December.

New shoes.

2010-04-16T09:10:00.000-07:00

Got lucky today and found a pair of new balance running shoes for $22.00. A deal that I couldn't refuse.
Taking the next several days. I hope to begin running at least an hour a day beginning Monday. I haven't attempted it before. But I'm up to two to three days at an hour each day.
I'm good for 30 minutes so if it's too much I'll split the running into two 30 minute sessions.

Another hour today.

2010-04-15T09:11:00.000-07:00

I ran an hour today. I split this one up into two parts. I ran up a very long sloping hill on a sidewalk in Royston, then went to Victoria Bryant to run another 30 minutes.
I'm taking the next three days off...or maybe two. I'm going on a weekend trip. And after running every day for a while it's time to let my body recuperate.
I'm satisfied that I can include a couple of hour runs each week that I run. Soon I'll increase to 1.5 hours. My knee is still a bitch. It hurts but with the ice and heat and advil it gets better.
Yesterday I ran my first non stop 1 hour and 15 minutes. No problem cool temperatures and I ran it at my favorite place. Victoria Bryant Park. I can run on dirt or grass occasionally which makes the running easier.

Ran on the sidewalks downtown.

2010-04-13T09:10:00.000-07:00

Did stretching and weights and then went ran 24 minutes. For the first time ever, I felt a bit nauseated after. I think it was because the end of my run was running uphill.
My knee is fine today.

Yesterday

2010-04-12T09:24:00.000-07:00

I ran 60 minutes non stop. An easy run. My goal is to run various times during the week, but weather permitting, run a minimum of 60 minutes on Sunday.

Easy day.

2010-04-12T09:13:00.000-07:00

I ran 15 minutes and walked 15 minutes. A few slopes. I did walk up and down a steep hill.
It was hot for my taste and I got a late start.
Knee ached! I bought ankle weights and I'm going to start doing some strengthening exercises for my knee. I'll find a website that shows rehab exercises for knee procedures and use those exercises.

Ran at the lake Hartwell

2010-04-09T11:21:00.000-07:00

I wish I had the guts to go ahead and sign up for the Hart Dam race on May 1st, but I don't. This is the first good week of running I've had. I'm afraid I don't have enough time to get it together.
Today I ran at Lake Hartwell. Really windy. It was an easy day so I ran 20 minutes.

Victoria Bryant Park

2010-04-08T07:34:00.000-07:00

Yesterday I ran 60 minutes non stop! Today I ran 50 minutes and I stopped a few times to drink gaterade. Humidity was up today.
Good run and was able to run through knee pain.

Good day for a run.

2010-04-05T09:02:00.000-07:00

I did strenth training. First I stretched my muscles. Then I did 2 sets of 10 reps of each exercise. Then I went to Victoria and ran for 20 minutes.

Because I took two days I did a run with the strength training. Tomorrow will be running day. Hope to do an hour. I may do 30 minutes in the morning and 30 minutes in the evening. My knee is still bothering me, but not much.

Running again.

2010-04-02T08:46:00.000-07:00

Today's efforts.

2010-03-18T08:08:00.000-07:00

My knee still hurts!
Ran 15 minutes (one mile)
Walked One hour 20 minuts, approximately 5 miles.
Yesterday I lifted weights.

I'm still hoping my knee problem will magically disappear on it's own. On an off for years that knee has been a problem.
Muscle rubs are helpin. I had to stop taking advil because of an increase in my blood pressure.
If it doesn't stop bothering me or if it gets worse I'll have to lift weights. This summer I'll swim. I need to ride the bike too.

Ran today

2010-03-16T10:44:00.000-07:00

So far I've run 15 minutes and walked 45 minutes. I plan to walk some more with a goal of 10 mi total for today. I'll run more and walk less as time goes by. My knee is still paining me.
The weather is great.

Good day.

2010-03-08T11:28:00.001-08:00

Sunny and warm! Thank goodness.
My knee is still paining me so I'm going to run shorter distances. The pain is still there, but it is smaller and I can feel the results of healing.
I'm continuing with my plan to do sit ups, squats and lift weights one day and run the next, but in my weight lifting exercises I'm going to include a short 15 minute run. I just can't make myself stop running:-)
Today did the weight lifting and exercising.
Ran and walked for 20 minutes. Ten minutes was running and five was sprints and the rest was walking. Tomorrow I will try for a longer run.

Ran .5 miles

2010-03-05T09:50:00.000-08:00

My knee is giving me problems. Running any distance every other day. On non running days lifting weights and riding bike or using pedals.

Getting back into shape...

2010-02-16T11:37:00.001-08:00

Ran/walked 55 minutes yesterday.
Ran/walked 35 minutes today.

Cold both days. Yesterday it was raining. My cheeks are bright red.
I'm not running nonstop. I'm running a long hill.

Can't wait till it warms up a little more.

I quit drinking coffee and cokes on February 5, 2010. No more caffeine.

Walked for one hour yesterday.

2010-01-29T08:54:00.001-08:00

Didn't do any running. I went to Victoria Bryant Park and walked for an hour. Anything I do at the park is quality since the terrain is rugged and their are a lot of inclines and steep hills.
Supposed to be freezing with snow for the next two days so..I'll stay inside.

Running when I can

2010-01-28T09:14:00.000-08:00

My running is sportatic. The temperatures have been staying low and lower. When a few days of good weather were available last week I crammed too much in a week and over did it. So I took 4 days. Yesterday I ran for 19 minutes and in a few minutes I'm driving to Victoria Bryant and I will run. I noticed that even though I had a nice long break my hip still hurt and was stiff...from the over done week.
The weather will be in the upper 50's today. There is a winter weather advisory for the weekend and by Sunday there may be snow.

Let the Training begin

2009-12-22T08:01:00.000-08:00

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..

2009-12-07T07:49:00.001-08:00

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

I'm bad

2009-11-24T08:45:00.000-08:00

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.

2009-11-05T08:20:00.001-08:00

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!

2009-10-16T11:25:00.001-07:00

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

2009-10-09T08:45:00.000-07:00

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

2009-10-05T07:53:00.001-07:00

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.

2009-09-09T04:31:00.000-07:00

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

2009-09-07T08:28:00.000-07:00

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

2009-09-02T13:47:00.000-07:00

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

Back in the Groove.

2009-08-31T05:51:00.001-07:00

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.

2009-08-28T04:25:00.001-07:00

Humidity is back up!

2009-08-26T05:11:00.000-07:00

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

2009-08-24T07:59:00.001-07:00

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

2009-08-23T10:13:00.000-07:00

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

2009-08-22T07:39:00.001-07:00

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

2009-08-21T04:25:00.000-07:00

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.

2009-08-20T06:29:00.001-07:00

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

2009-08-19T04:53:00.000-07:00

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

2009-08-18T05:03:00.000-07:00

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!

2009-08-17T07:39:00.001-07:00

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.

2009-08-15T04:58:00.000-07:00

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!

2009-08-14T06:34:00.000-07:00

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

2009-08-13T06:05:00.001-07:00

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

2009-08-10T06:19:00.000-07:00

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.

2009-08-08T05:23:00.000-07:00

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!

2009-08-07T07:37:00.000-07:00

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.

2009-08-06T04:49:00.000-07:00

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

2009-08-05T07:00:00.001-07:00

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?

2009-08-03T05:11:00.000-07:00

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.

2009-07-31T06:04:00.000-07:00

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

2009-07-30T05:36:00.000-07:00

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

2009-07-29T04:35:00.000-07:00

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.

2009-07-28T04:58:00.001-07:00

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

2009-07-27T06:23:00.000-07:00

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.

2009-07-27T02:25:00.000-07:00

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.

2009-07-25T05:32:00.000-07:00

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

2009-07-23T04:27:00.001-07:00

It good run. It's the easy day.

Ran for 52 minutes today.

2009-07-22T13:06:00.001-07:00

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

Ran 20 minutes today

2009-07-20T06:34:00.000-07:00

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!

2009-07-19T04:50:00.000-07:00

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!

2009-07-17T08:06:00.001-07:00

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?

2009-07-16T05:02:00.000-07:00

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.

2009-07-15T13:46:00.000-07:00

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.

2009-07-13T06:14:00.000-07:00

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

2009-07-11T05:51:00.000-07:00

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

2009-07-10T07:46:00.000-07:00

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

2009-07-09T11:01:00.000-07:00

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.

2009-07-08T13:21:00.000-07:00

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.

2009-07-06T06:59:00.000-07:00

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.

2009-07-05T06:52:00.000-07:00

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

2009-07-04T15:30:00.001-07:00

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.

2009-07-01T10:56:00.000-07:00

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

2009-06-29T05:09:00.001-07:00

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.

2009-06-28T10:17:00.000-07:00

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

2009-06-27T03:10:00.000-07:00

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

2009-06-26T06:27:00.000-07:00

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.

2009-06-25T05:13:00.000-07:00

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

2009-06-24T10:18:00.000-07:00

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

2009-06-22T05:07:00.000-07:00

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

ran 55 minutes today.

2009-06-21T14:09:00.000-07:00

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.