Morning Run
Ah yes, the 4:30 am run followed by swimming. Ran 5 miles @ 8:58 pace. A little chilly out there this morning, 75 degrees with 90% humidity... not a lot of traffic on my route but just enough so that I feel like someone would see me if I had a problem. My route is along major roads for the most part. I'm doing 5 miles and then maybe running 5 or 6 again tonight after work.
Here are my splits:
1 9:24
2 7:58
3 9:19
4 9:05
5 9:01
Not sure what the heck got into me during that second mile :-) I ran in the Air Zoom Hayward shoes. WOW what a great shoe. If you liked the Skylon this is the closest to that they come, sort of a cross between the Air Mariah and the Skylon. Light and cushioned. Maybe I'll run in my son's Brooks Beast pair this afternoon just for a change of pace
Wednesday, August 30, 2006
Sunday, August 27, 2006
Sunday
working
This morning I rode 10 miles on my road bike, which I've been rehabilitating for the past couple of months a little bit at a time. I'm going to start biking 3-4 times a week to add some additional leg work. I plan to get a wind trainer so I can use it indoors this winter.
Candace and I worked at the store today. The Columbus Northern Little League team won the US Little League Championship yesterday and were supposed to play for the International championship today, but the game was rained out. Go Northern!!
This morning I rode 10 miles on my road bike, which I've been rehabilitating for the past couple of months a little bit at a time. I'm going to start biking 3-4 times a week to add some additional leg work. I plan to get a wind trainer so I can use it indoors this winter.
Candace and I worked at the store today. The Columbus Northern Little League team won the US Little League Championship yesterday and were supposed to play for the International championship today, but the game was rained out. Go Northern!!
Saturday, August 26, 2006
Saturday
8 Miles on Riverwalk
Beautiful morning here in Columbus!! I did manage to get off my butt this morning and drive to the riverwalk for a 6 mile run. Ended up feeling good and running 8 miles. I think I got there at 7:45 am and didn't see any cars, but once i got on the path I saw a lot of runners and cyclists.
My ITBS seems to be better. I'm doing the stretching exercises and religously avoiding downhill runs.
Here's the run details:
Total time: 1:17:58
Distance: 8.02 miles
Average pace: 9:43
Best Pace: 07:58
Beautiful morning here in Columbus!! I did manage to get off my butt this morning and drive to the riverwalk for a 6 mile run. Ended up feeling good and running 8 miles. I think I got there at 7:45 am and didn't see any cars, but once i got on the path I saw a lot of runners and cyclists.
My ITBS seems to be better. I'm doing the stretching exercises and religously avoiding downhill runs.
Here's the run details:
Total time: 1:17:58
Distance: 8.02 miles
Average pace: 9:43
Best Pace: 07:58
Friday, August 25, 2006
Thursday
Lake Heath
4 miles around Lake Heath after work, followed by .5 mile swim. Luckily the weather cooperated so there was no rain or lightning.
4 miles around Lake Heath after work, followed by .5 mile swim. Luckily the weather cooperated so there was no rain or lightning.
Thursday, August 24, 2006
Wednesday
Lunch Run
Ran 4 miles at lunch along the Riverwalk. In the Brooks Beast - a welcome addition to the shoe rotation, which now consists of these shoes:
-Brooks Beast
-Nike Shox 2:40
-Nike Air Pegasus
-Nike Air Zoom Hayward
-Mizuno Wave Rider (my son went to college & forgot them)
Ran 4 miles at lunch along the Riverwalk. In the Brooks Beast - a welcome addition to the shoe rotation, which now consists of these shoes:
-Brooks Beast
-Nike Shox 2:40
-Nike Air Pegasus
-Nike Air Zoom Hayward
-Mizuno Wave Rider (my son went to college & forgot them)
Wednesday, August 23, 2006
Tuesday, August 22, 2006
Monday
ITBS
Been running with a lot of pain in my hip. It started after the long runs a month ago and has been pretty painful. The pain is on my left side, right at the hipbone. It was to the point where I thought I might even have a stress fracture. So I took a couple of weeks off (not easy to do) and did as much research as I could. I found a few sites that helped me figure out that I had ITBS and what I could do to help fix it.
This article in Running Times shows a couple of stretches.
I wasn't really sure I had ITBS until I tried this stretch called the Walt Reynolds ITB Special. It was immediately painful when I tried it. I've been doing it 3 or 4 times a day for the past week and the pain has gone away.
So the major rule for me temporarily: no downhill runs, no running on canted roads where my left leg (which is the hurt one) is downhill of my right leg.
So I'm back in business, running-wise, BUT i thought I was doing OK until I went to a meeting in Atlanta and talked to a guy who runs 7 miles in the morning, then 7 miles again in the evening 6 days a week. He's been doing this for the past 4 months.
So now my revised plan is to run 10 miles per day but to split the runs. Last night I ran 4 miles, and tonight I will run either 4 or 5, depending. Then I'll start adding the morning run. I can easily do 5 miles in the morning on a flat route with no hills.
Been running with a lot of pain in my hip. It started after the long runs a month ago and has been pretty painful. The pain is on my left side, right at the hipbone. It was to the point where I thought I might even have a stress fracture. So I took a couple of weeks off (not easy to do) and did as much research as I could. I found a few sites that helped me figure out that I had ITBS and what I could do to help fix it.
This article in Running Times shows a couple of stretches.
I wasn't really sure I had ITBS until I tried this stretch called the Walt Reynolds ITB Special. It was immediately painful when I tried it. I've been doing it 3 or 4 times a day for the past week and the pain has gone away.
So the major rule for me temporarily: no downhill runs, no running on canted roads where my left leg (which is the hurt one) is downhill of my right leg.
So I'm back in business, running-wise, BUT i thought I was doing OK until I went to a meeting in Atlanta and talked to a guy who runs 7 miles in the morning, then 7 miles again in the evening 6 days a week. He's been doing this for the past 4 months.
So now my revised plan is to run 10 miles per day but to split the runs. Last night I ran 4 miles, and tonight I will run either 4 or 5, depending. Then I'll start adding the morning run. I can easily do 5 miles in the morning on a flat route with no hills.
Tuesday, August 15, 2006
Monday, Tuesday
Atlanta
Staying in Atlanta for a meeting. 5 miles in Columbus on Monday, 3 miles on the hotel treadmill :-) Tuesday morning.
Staying in Atlanta for a meeting. 5 miles in Columbus on Monday, 3 miles on the hotel treadmill :-) Tuesday morning.
Saturday, August 12, 2006
Saturday
Easy Run
6.1 miles around Lake Heath this morning. Was in a rush - needed to take the car to Bill Heard for servicing and wanted to get there early. I'll be at Below The Knee today and tomorrow
6.1 miles around Lake Heath this morning. Was in a rush - needed to take the car to Bill Heard for servicing and wanted to get there early. I'll be at Below The Knee today and tomorrow
Friday, August 11, 2006
Friday
Running or Walking- which burns the most calories?
I was looking through Runner's World and came across this online article. Bottom line is that running burns more calories than walking; walking fast burns more calories than walking slowly. Click on the link to read the full article.
You can use the formulas below to determine your calorie-burn while running and walking. The "Net Calorie Burn" measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate the actual calorie-burn of any exercise. The walking formulas apply to speeds of 3 to 4 mph. At 5 mph and faster, walking burns more calories than running.
Your Total Calorie Burn/Mile Your Net Calorie Burn/Mile
Running .75 x your weight (in lbs.) .63 x your weight
Walking .53 x your weight .30 x your weight
Adapted from "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004.
I was looking through Runner's World and came across this online article. Bottom line is that running burns more calories than walking; walking fast burns more calories than walking slowly. Click on the link to read the full article.
You can use the formulas below to determine your calorie-burn while running and walking. The "Net Calorie Burn" measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate the actual calorie-burn of any exercise. The walking formulas apply to speeds of 3 to 4 mph. At 5 mph and faster, walking burns more calories than running.
Your Total Calorie Burn/Mile Your Net Calorie Burn/Mile
Running .75 x your weight (in lbs.) .63 x your weight
Walking .53 x your weight .30 x your weight
Adapted from "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004.
Thursday, August 10, 2006
Thursday Morning Run
Back to 4:30 am runs
Oddly enough, after running at lunch and in the evenings, it felt cool this morning! That feeling didn't last long though. Warm and humid. I didn't bring anything to drink with me and regretted it.
I ran in the Zoom Haywards this morning, and I loved them. Think new improved Skylon. Awesome shoes. I weigh 185-190 and had more than enough cushioning, even though I'm a heel striker. Lightweight shoes and for me they are a great addition to the pegasus and shox 2:40 i already rotate.
Moving Time (h:m:s) 1:01:48 9:22 pace
Distance (mi ) 6.59
Moving Speed (mph) 6.4 avg. 9.2 max.
Elevation Gain (ft) +575 / -630
Temperature (°F) 76.6°F avg. 78.1°F high
Relative Humidity (%) 83.0
Wind Speed ( mph) W 5.8 avg. W 6.9 max.
Splits
1 9:37
2 8:55
3 9:20
4 9:12
5 8:56
6 9:59
7 5:45
Oddly enough, after running at lunch and in the evenings, it felt cool this morning! That feeling didn't last long though. Warm and humid. I didn't bring anything to drink with me and regretted it.
I ran in the Zoom Haywards this morning, and I loved them. Think new improved Skylon. Awesome shoes. I weigh 185-190 and had more than enough cushioning, even though I'm a heel striker. Lightweight shoes and for me they are a great addition to the pegasus and shox 2:40 i already rotate.
Moving Time (h:m:s) 1:01:48 9:22 pace
Distance (mi ) 6.59
Moving Speed (mph) 6.4 avg. 9.2 max.
Elevation Gain (ft) +575 / -630
Temperature (°F) 76.6°F avg. 78.1°F high
Relative Humidity (%) 83.0
Wind Speed ( mph) W 5.8 avg. W 6.9 max.
Splits
1 9:37
2 8:55
3 9:20
4 9:12
5 8:56
6 9:59
7 5:45
Wednesday, August 09, 2006
Wednesday
Swam 24 laps this morning. I need to get back into the a.m. running and have totally screwed up my schedule. Running at lunch here is crazy. Even at night it's too hot. The morning run is the best time. I'm going to do weights tonight, maybe bike, then set the alarms and try to get out of the house at 4am on a 7 mile run.
My son went off to school again and I found the left Brooks Beast shoe I've been looking for all summer. I'm guessing it was in one of his bags... so I ran in it yesterday and felt a few knee issues resurfacing so I won't run in it again. I'm a supinator, so the Pegasus, Shox, Nimbus etc work much better for me. I can really tell the difference when I run past 6 miles. It's espescially true for me on long runs, since I feel some knee pain accumulating. Shoes are important and even minor motion control tweaks make a big difference. I picked up a Nike Air Zoom Hayward at Below The Knee and will work that one into the rotation Friday or Monday.
There's a nice article in the Columbus Ledger-Enquirer about J.D. Evilsizer, who coaches the Columbus State Cross Country team and the Smiths Station cross country and track teams. He has made a huge impact in this area, winning numerous state championships along with being a great mentor and successful teacher. I ran past him on Saturday morning while I was at the Riverwalk. The CSU runners were going out and I was coming back. I've met JD a lot over the years, and remember lots of times when he drove a big yellow school bus to 5Ks and 10Ks with Smiths Station runners (of all ages) loaded into it. The article couldn't possibly list all the great things he's done for the local running community.
My son went off to school again and I found the left Brooks Beast shoe I've been looking for all summer. I'm guessing it was in one of his bags... so I ran in it yesterday and felt a few knee issues resurfacing so I won't run in it again. I'm a supinator, so the Pegasus, Shox, Nimbus etc work much better for me. I can really tell the difference when I run past 6 miles. It's espescially true for me on long runs, since I feel some knee pain accumulating. Shoes are important and even minor motion control tweaks make a big difference. I picked up a Nike Air Zoom Hayward at Below The Knee and will work that one into the rotation Friday or Monday.
There's a nice article in the Columbus Ledger-Enquirer about J.D. Evilsizer, who coaches the Columbus State Cross Country team and the Smiths Station cross country and track teams. He has made a huge impact in this area, winning numerous state championships along with being a great mentor and successful teacher. I ran past him on Saturday morning while I was at the Riverwalk. The CSU runners were going out and I was coming back. I've met JD a lot over the years, and remember lots of times when he drove a big yellow school bus to 5Ks and 10Ks with Smiths Station runners (of all ages) loaded into it. The article couldn't possibly list all the great things he's done for the local running community.
Tuesday, August 08, 2006
Tuesday
5 miles@ 9:22 pace pretty warm this morning!
Temperature (°F) 90
Relative Humidity (%) 51.3
Wind Speed (mph) 5.0
Temperature (°F) 90
Relative Humidity (%) 51.3
Wind Speed (mph) 5.0
Saturday, August 05, 2006
Saturday
11.2 miles on the Riverwalk. Great weather, didn't really get hot until I was almost finished. Average pace was 10:30 per mile
**sent via Treo**
Friday, August 04, 2006
Thursday, August 03, 2006
Wednesday
Lunch run. About 90 degrees, high humidity. Ran 3.5 miles at the North Marina riverwalk at approx. 10:20 pace. Still having trouble with left leg & hip.
Tuesday, August 01, 2006
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