I have been walk/running these hillsides for a few months now. Somedays I think I am doing something wrong and need to push myself to run further or faster. But then I have days like yesterday where I run across some inspirational thoughts and ideas that teach me a lesson and remind me about what has been working, no matter what information I use to confuse myself. Yesterday I was reminded that long and slow daily walking is all I used to be able to manage and that during that time I lost a pound a week and took 6 minutes off my 5k time.
Since then I have tried to get on certain plans and schedules that are really designed for people who are trying to improve their running and don't need to loose weight too. Instead of continuing with my long walks with occasional running, I have been doing a lot of running with occasional walking. And still have an extra 50 pounds banging around on my frame.
By doing that I managed to get my first real nagging injury, IT Band keeps flaring up, and I have been on again off again running which made me gain and loose the same 3 pounds like a yoyo for the last few weeks.
The holidays didn't help, but that was only part of the problem. EGO was most of the problem. I thought I needed to make training changes because I have a plan to run certain distances in coming months. Mistake - weight loss needs to come first.
In the end I will be running those races because if I stay on my long slow plan I will be able to move a lighter frame around for longer amount of time and at faster speeds. And that is what matters.
Sunday, December 30, 2007
Friday, December 28, 2007
Holiday Fitness
Well, this holiday is going much better than the last one!
We went to Mom's in Georgia, which made being outside a lot more pleasant than it would have been at home. I managed to walk/run 4 miles one day, 3 miles the next day, took a day off, and then did 5 miles on Christmas day. That wasn't too bad for me. My knee didn't get a chance to hurt since I didn't push it too hard. There are a few more days left of my vacation and I hope to keep it up. I took two more days off to finish some projects at Mom's, do some shopping, and travel home. Now it is raining so I will hit the stationary bike in a few minutes and do some work on the Total Gym.
I joined SparkPeople last night, it is a free diet, nutrition motivational site. (Use slowmo202 as a reference if you check it out and sign up, I will get points that way.) The site has lots of information and an exercise plan that looks like something I can accomplish along with my running plan.
I hope you are all doing well. Happy New Year.
We went to Mom's in Georgia, which made being outside a lot more pleasant than it would have been at home. I managed to walk/run 4 miles one day, 3 miles the next day, took a day off, and then did 5 miles on Christmas day. That wasn't too bad for me. My knee didn't get a chance to hurt since I didn't push it too hard. There are a few more days left of my vacation and I hope to keep it up. I took two more days off to finish some projects at Mom's, do some shopping, and travel home. Now it is raining so I will hit the stationary bike in a few minutes and do some work on the Total Gym.
I joined SparkPeople last night, it is a free diet, nutrition motivational site. (Use slowmo202 as a reference if you check it out and sign up, I will get points that way.) The site has lots of information and an exercise plan that looks like something I can accomplish along with my running plan.
I hope you are all doing well. Happy New Year.
Wednesday, December 12, 2007
Probably Shouldn't Have Done That
You know, I read all the books and the blogs and the magazines. I find it crazy how some people know so much about running and still manage to do things that mess up their races or training. I talk about knowing that I ought to stop when it hurts. Then the big ol' ego kicks in and I just keep going. I guess that is what happens to those other people too. Just keep moving no matter what.
Probably shouldn't have done that.
Since last Wednesday's post I did a couple of runs. I was supposed to do a long run on Saturday or Sunday, but I didn't. Monday I was in a hurry, but I did manage to complete the two miles that were scheduled. I am supposed to do them at 15:09 minutes per mile. I do average that, but I like to run one and a half of the miles as fast as possible and then walk to cool off. This week I finished in 19 minutes.
This Wednesday's run was five miles including warm up and cool down. The schedule says to run 3 X 800 meters, with 400 meters jogs between the 800s. I think they wanted it done with all the running at once, but I knew I couldn't do that so I made a slight change.
Walked 800 meters at 20 minute/mile pace - half mile
Jogged 400 at 15 minute pace - quarter mile
Ran 800 at 12:20 minute pace - half mile
Jogged 400 at 15 minute - quarter mile
Walked 800
Jogged 400
Ran 800
Jogged 400
Walked 800
Jogged 400
Ran 800
Jogged 400
Walked 800
The total was 2 miles of walking and 3 miles of running, it took me about 82 minutes.
My left knee started hurting in the first round. I kept going.
Probably shouldn't have done that.
It is hurting, but not worse than ever before. I used my lunch box ice block on it during the drive home. Not very effective, but I tried. Looks like I will be on the elliptical again.
I need to find the Aleve.
Probably shouldn't have done that.
Since last Wednesday's post I did a couple of runs. I was supposed to do a long run on Saturday or Sunday, but I didn't. Monday I was in a hurry, but I did manage to complete the two miles that were scheduled. I am supposed to do them at 15:09 minutes per mile. I do average that, but I like to run one and a half of the miles as fast as possible and then walk to cool off. This week I finished in 19 minutes.
This Wednesday's run was five miles including warm up and cool down. The schedule says to run 3 X 800 meters, with 400 meters jogs between the 800s. I think they wanted it done with all the running at once, but I knew I couldn't do that so I made a slight change.
Walked 800 meters at 20 minute/mile pace - half mile
Jogged 400 at 15 minute pace - quarter mile
Ran 800 at 12:20 minute pace - half mile
Jogged 400 at 15 minute - quarter mile
Walked 800
Jogged 400
Ran 800
Jogged 400
Walked 800
Jogged 400
Ran 800
Jogged 400
Walked 800
The total was 2 miles of walking and 3 miles of running, it took me about 82 minutes.
My left knee started hurting in the first round. I kept going.
Probably shouldn't have done that.
It is hurting, but not worse than ever before. I used my lunch box ice block on it during the drive home. Not very effective, but I tried. Looks like I will be on the elliptical again.
I need to find the Aleve.
Wednesday, December 5, 2007
Getting Back To It
I told you last time that I pushed my knee harder than I should have. I was careful the rest of the week. Wednesday and Friday I did long sessions on the elliptical machine in the fitness room. I should have done a long run over the weekend, but really wanted to rest that knee for an entire week. This week I got started again on Tuesday. I decided to set a baseline on a fitness test. So I counted a minutes worth of crunches (30) and pushups (2). I had no idea I couldn't do more I need to work on that! Then I timed a 1 1/2 mile run on the treadmill (20:14). That was pretty good for me, I hadn't run more than a 1/2 mile straight before. I will be doing that check every week. I finished that session by completing 2 miles on the treadmill, spent another half hour on the bike, and then 20 minutes on the elliptical.
Tonight I was planning on working on those pushups, but we got about 4 inches of snow today, so to avoid driving on that mess in the dark I came home... and then ignored my home gym. I will try doing that in the morning instead. I can try.
I also started using a Runner's World training plan to get me in shape for a 10k on the 1st of March. The Tuesday workout included the scheduled 2 miles at 15:09 pace since I finished the 30 minutes by walking the last 1/2 mile. Tomorrow I am scheduled to do 5 miles. 1 mile warmup, 3 miles at 13:34, and 1 mile cool down. And then Saturday is 6 miles at 15:09. Hopefully it will be nice so I can double run the 3 mile course in Athens. I will give it my best effort, but do expect some Galloway walking to be included.
UPDATE!
I said I would try to work out in the morning - well I actually did do it! I amaze myself sometimes too. LOL I did some arm work and crunches. I should be feeling that in the morning.
This evening I did 3 1/2 miles instead of 5. The session included a 1 mile warm up and 2 miles at 13:20 and a 1/2 mile cool down. Running the 2 miles was all I could do tonight. My knee was hurting again too so the cool down was slower and thus shorter than it could have been. I realized this evening that the 6 miles at 15:09 scheduled for Saturday is really just a quick walk. That should be possible depending on my knee again though. I will have to work on the quads. I also got a good idea for a replacement to pushups today, the Plank. I will work it into my mornings.
Tonight I was planning on working on those pushups, but we got about 4 inches of snow today, so to avoid driving on that mess in the dark I came home... and then ignored my home gym. I will try doing that in the morning instead. I can try.
I also started using a Runner's World training plan to get me in shape for a 10k on the 1st of March. The Tuesday workout included the scheduled 2 miles at 15:09 pace since I finished the 30 minutes by walking the last 1/2 mile. Tomorrow I am scheduled to do 5 miles. 1 mile warmup, 3 miles at 13:34, and 1 mile cool down. And then Saturday is 6 miles at 15:09. Hopefully it will be nice so I can double run the 3 mile course in Athens. I will give it my best effort, but do expect some Galloway walking to be included.
UPDATE!
I said I would try to work out in the morning - well I actually did do it! I amaze myself sometimes too. LOL I did some arm work and crunches. I should be feeling that in the morning.
This evening I did 3 1/2 miles instead of 5. The session included a 1 mile warm up and 2 miles at 13:20 and a 1/2 mile cool down. Running the 2 miles was all I could do tonight. My knee was hurting again too so the cool down was slower and thus shorter than it could have been. I realized this evening that the 6 miles at 15:09 scheduled for Saturday is really just a quick walk. That should be possible depending on my knee again though. I will have to work on the quads. I also got a good idea for a replacement to pushups today, the Plank. I will work it into my mornings.
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