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.
Tuesday, March 31, 2009
Monday, March 30, 2009
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.
Sunday, March 29, 2009
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.
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.
Friday, March 27, 2009
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
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
Thursday, March 26, 2009
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/
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/
Wednesday, March 25, 2009
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.
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.
Tuesday, March 24, 2009
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.
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.
Monday, March 23, 2009
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.
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.
Sunday, March 22, 2009
Is standing for 5 hours the equivalent of running?
I am working a three day weekend, so no exercise, but no excuses just rationalization. I've been thinking. Since my legs and the rest of my body are as tired as they are when I exercise vigorously for a couple of hours am I getting any of the benefits?
Well, maybe. Standing burns 230 calories, so I burn 1150 in five hours. Running 5 miles per hour burns 526 calories. So standing for 5 hours is the near equivalent of a two hour run. Is there a flaw to my logic?
I work again today. Monday I will begin to run again!
Resource:
Well, maybe. Standing burns 230 calories, so I burn 1150 in five hours. Running 5 miles per hour burns 526 calories. So standing for 5 hours is the near equivalent of a two hour run. Is there a flaw to my logic?
I work again today. Monday I will begin to run again!
Resource:
The Daily Plate
Thursday, March 19, 2009
Am I overtraining?
OverTraining
The symptoms of overtraining may include:
1. Trouble sleeping or insomnia. Especially if your sleeplessness is related to symptoms like restless leg syndrome or any kind of pain.
2. Symptoms of a suppressed immune system may appear; like frequent colds, sore throats, fever blisters, gum problems or for women: bladder infections, yeast infections, and amenorrhea.
3. Resting heart rate or target heart rates increases. Blood pressure may increase.
4. Unexpected weight loss or gain of more than a few pounds. Any unusual swelling of either the limbs or the abdomen.
5. Loss of enthusiasm for running or other symptoms of depression or exaggeration of symptoms of OCD or a general increase in obsessive tendencies. Sure signs would be if you ask your doctor to increase your SSRI dosage; prescribe a medication for insomnia or pain.
6. Other mental/physical stress related symptoms would include nail biting, hair pulling or teeth grinding. A new nervous tick could develop along with increasing agitation and aggressive responses towards other people.
7. Bowel symptoms similar to IBS may occur. Abdominal cramps with either diarrhea or constipation or some combination of the two.
8. Impaired racing and training times.
9. Slow recovery from training.
What test could you use to find out if you are over training?
Two methods of identifying over training is to the measure heart rate, either the resting heart rate in the morning or the target heart rate while running. An increase of more than 5 beats per minute above normal is an indication of over training If your target heart rate increases more than 4-5%, then it could be that you are over training and you should reevaluate your training strategy.
The cure? Train less; give yourself more recovery time.
Prevention? Know yourself and listen to your body.
Heart Monitors
Pfitzinger Report
Running Injury Free
Over- Training - Article
Mama's Health
Lets Run - Over Training
The symptoms of overtraining may include:
1. Trouble sleeping or insomnia. Especially if your sleeplessness is related to symptoms like restless leg syndrome or any kind of pain.
2. Symptoms of a suppressed immune system may appear; like frequent colds, sore throats, fever blisters, gum problems or for women: bladder infections, yeast infections, and amenorrhea.
3. Resting heart rate or target heart rates increases. Blood pressure may increase.
4. Unexpected weight loss or gain of more than a few pounds. Any unusual swelling of either the limbs or the abdomen.
5. Loss of enthusiasm for running or other symptoms of depression or exaggeration of symptoms of OCD or a general increase in obsessive tendencies. Sure signs would be if you ask your doctor to increase your SSRI dosage; prescribe a medication for insomnia or pain.
6. Other mental/physical stress related symptoms would include nail biting, hair pulling or teeth grinding. A new nervous tick could develop along with increasing agitation and aggressive responses towards other people.
7. Bowel symptoms similar to IBS may occur. Abdominal cramps with either diarrhea or constipation or some combination of the two.
8. Impaired racing and training times.
9. Slow recovery from training.
What test could you use to find out if you are over training?
Two methods of identifying over training is to the measure heart rate, either the resting heart rate in the morning or the target heart rate while running. An increase of more than 5 beats per minute above normal is an indication of over training If your target heart rate increases more than 4-5%, then it could be that you are over training and you should reevaluate your training strategy.
The cure? Train less; give yourself more recovery time.
Prevention? Know yourself and listen to your body.
Heart Monitors
Pfitzinger Report
Running Injury Free
Over- Training - Article
Mama's Health
Lets Run - Over Training
Wednesday, March 18, 2009
Today's Numbers
800 feet 3 minutes
800 feet 3 minutes
400 feet 83 sec
400 feet 90 sec
400 feet 90 sec
600 feet 90 sec
Total: 3400 feet or 0.64 or a mile
Place: Road at home.
Weather: cool
Time: 8AM
Note: No problems. I walked before, after and between runs. I'm still at 3 mph, which is just fine with me. In time my speed will increase at present I am only interested in getting my feet off the ground and making the distance.
I found some excellent books and am doing research on the importance of being mentally as well as physicaly fit. I am finding the psychology of running a very interesting subject and will have links to articles on the web page I'm putting together. The link is located under the picture.
Tuesday, March 17, 2009
My Alma Mater
Went to the track at Macon State College. Nice sunny day with a cool breeze.
Part I
I did six laps around the track. I ran approx. three minutes and walked three minutes or at least ran as long as I could making sure at least a couple of the timed runs were at 3 minutes. Total 1.5 miles on the track. Then I took a short break and drank a bottle of water.
Part II
Walked the trail at macon state which is marked off as 1.5 miles. I ran 60 seconds and walked 60 seconds most of the way only cutting back to a shorter run time at the top of some of the hills. It was an honest walk 60 sec/run 60sec that was completed in 24 minutes on a course that was 1.5 miles - Walked further to cool down and drank a second bottle of water.
Pedometer: 16207 - went shopping and added a lot of steps.
Total walk/run distance: 3 miles
Summary: it was all easy! It's been a couple of weeks since I've been out to the college. They have a nice track and a good trail to run. I wish I could go out there at least once a week and I may try to go out there weekly.
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