"When I first started running, I was so embarrassed, I'd walk when cars passed me. I'd pretend I was looking at the flowers. " - Joan Benoit Samuelson
Boy, ain't that the truth... I was followed by an ambulence once for a couple of blocks, I guess because some concerned citizen had called to tell them about the staggering old man in the road. After that, I tried to run on trails so nobody would see me.
ok, so Wednesday: 1 mile swim. I ran Sun-Mon-Tues and swam yesterday, basically to give my right foot some rest- I still have some arch pain.
It's supposed to rain tonight, so I'll try to run at lunch. Hope that works out.
***I put the link to Podrunner up in the links area***
This is my current short run playlist:
Pink Floyd - Another Brick In The Wall (Part 2)
The Rolling Stones - Sympathy for the Devil
Amy Winehouse - Rehab
Echo And The Bunnyman - Stormy Weather
Santana - No One to Depend On
The Rolling Stones - Under My Thumb
MIA - Paper Planes
Guster - Satellite
The Rolling Stones - paint it black
Amy Winehouse - Back To Black
Joan Osbourne - What if God Was One of Us
The Rolling Stones - Shattered
Peter, Bjorn & John - Young Folks
Santana - Smooth (Ft. Rob Thomas)
Thursday, January 31, 2008
Wednesday, January 30, 2008
Monday - Tuesday
"The difference between a jogger and a runner is an entry blank. " -Dr. George Sheehan
So I was looking at the Snickers Marathon Bar marathon page this morning when the race countdown grabbed my attention:
31 Days, 01 Hours, 44 Minutes, 28 Seconds
Ran 6 miles Monday, Ran 6 miles Tuesday.... I really need to run 20 this coming Saturday.
So I was looking at the Snickers Marathon Bar marathon page this morning when the race countdown grabbed my attention:
31 Days, 01 Hours, 44 Minutes, 28 Seconds
Ran 6 miles Monday, Ran 6 miles Tuesday.... I really need to run 20 this coming Saturday.
Monday, January 28, 2008
Saturday - Sunday
I missed my long run on Saturday. It was raining early, so I postponed...and then it didn't work out.
Ran 6.3 on Sunday, after work... it's sure a lot lighter outside now.
Plan for next week - 2 weight workouts, 4 swim workouts, 5 runs + a long 20 miler on Saturday morning. The weather forecast looks pretty good.
Upcoming long run schedule:
Feb 2: 20
Feb 9: 16
Feb 16: 20
Feb 23: 12
Ran 6.3 on Sunday, after work... it's sure a lot lighter outside now.
Plan for next week - 2 weight workouts, 4 swim workouts, 5 runs + a long 20 miler on Saturday morning. The weather forecast looks pretty good.
Upcoming long run schedule:
Feb 2: 20
Feb 9: 16
Feb 16: 20
Feb 23: 12
Friday, January 25, 2008
Wednesday - Thursday
Foot seems OK... lifted & swam Wednesday... swam and ran Thursday. I'll try to run Friday at lunch, then do a long run Saturday morning.
Wednesday, January 23, 2008
Monday - Tuesday
Well, the Sorbothane Rigid Arch insoles seem to be working. I ran about 4 miles over the weekend, then 3 yesterday and 6 tonight, and felt fine. I didn't really notice the insole while I was running, either. I've got my fingers crossed. I'll try to get 3 more runs in this week before Saturday's 16-mile run.
I've been able to get to the pool and knock out a mile swim at lunch... basically speed to the pool, change, swim a mile, change, speed back to work in almost exactly one hour.
Goggles are to swimming laps what shoes are to running... the wrong goggles & the whole experience is messed up. Monday I forgot my good goggles and had to use some old ones that leak. After about 15 laps, the eyepiece over my right eye was 3/4 filled with water and both goggles were totally fogged up. Wow. Felt like I was swimming in the washing machine... very disorienting.
So Wednesday should be swim, lift, and 6 mile run or something like that.
I've been able to get to the pool and knock out a mile swim at lunch... basically speed to the pool, change, swim a mile, change, speed back to work in almost exactly one hour.
Goggles are to swimming laps what shoes are to running... the wrong goggles & the whole experience is messed up. Monday I forgot my good goggles and had to use some old ones that leak. After about 15 laps, the eyepiece over my right eye was 3/4 filled with water and both goggles were totally fogged up. Wow. Felt like I was swimming in the washing machine... very disorienting.
So Wednesday should be swim, lift, and 6 mile run or something like that.
Wednesday, January 16, 2008
Wednesday
I felt a tearing sensation in the arch of my right foot last night, while I was running. Ouch. It continued to hurt for about 2 more minutes, then the pain went away. Business as usual for me until I woke up this morning and noticed that my arch was very painful. I noticed it as soon as I woke up, even before I got out of bed.
I've had arch pain before and I've resolved it using the Sorbothane Rigid Arch insole. I'll try that and see what happens.
Today was weights this morning at 5, then swimming at lunch and a run tonight. I'm still working on my abs, which I've been doing since May, but with an added motivation now after reading this article on General David Petraeus in Runner's World magazine. I think it's going to take me a full year to match that ab routine he's doing. Just amazing.
I've had arch pain before and I've resolved it using the Sorbothane Rigid Arch insole. I'll try that and see what happens.
Today was weights this morning at 5, then swimming at lunch and a run tonight. I'm still working on my abs, which I've been doing since May, but with an added motivation now after reading this article on General David Petraeus in Runner's World magazine. I think it's going to take me a full year to match that ab routine he's doing. Just amazing.
Tuesday, January 15, 2008
Tuesday
"Life is short... running makes it seem longer." -Baron Hansen
Got to the pool today around 1pm and swam a mile, then got back to work in time for meetings. Swore to myself that I'd run after work. Finally ended up running a little over 6 miles at 6:45pm. The wind had died down a little bit.
Got to the pool today around 1pm and swam a mile, then got back to work in time for meetings. Swore to myself that I'd run after work. Finally ended up running a little over 6 miles at 6:45pm. The wind had died down a little bit.
Monday, January 14, 2008
Monday
Good news~ I checked Thinnmann Online and saw that the 2008 Running Log has been created and is ready for download. And this year, it has totals for swimming and cycling distance. I'm using the Runner's World Online Training Log, but I always keep an excel version. Now I need to add my workouts to the new Thinnmann log.
So I can add todays' workouts: weight training in the morning, and tonight was a 4 mile run w/ 3 miles @ 8:00. My legs are feeling better and I feel sort of back on track again.
So I can add todays' workouts: weight training in the morning, and tonight was a 4 mile run w/ 3 miles @ 8:00. My legs are feeling better and I feel sort of back on track again.
Saturday, January 12, 2008
Saturday - Long Run Day
"Out on the roads there is fitness and self-discovery and the persons we were destined to be." -Dr. George Sheehan
Took it sort of easy this week & had to deal with one very late night at work.
This morning was a 12 mile run on the Riverwalk. I felt OK but my legs were pretty tight, I should have run more this week. I'll fix that next week.
Thursday night I was up till 3am or so (the time I normally get up every day)working on
************NERD ALERT***************
email servers, blackberry servers, windows sync servers etc after we re-IP'd the machines on our DMZ at work. I got home, lay down on the bed & bingo, there went the alarm.
Needless to say, I missed my 5am weight workout Friday morning. Fell asleep last night about 7pm, woke up at 2am, ran at 5:30am.....
Anyway, I'll be at Below The Knee Saturday and Sunday this weekend.
Took it sort of easy this week & had to deal with one very late night at work.
This morning was a 12 mile run on the Riverwalk. I felt OK but my legs were pretty tight, I should have run more this week. I'll fix that next week.
Thursday night I was up till 3am or so (the time I normally get up every day)working on
************NERD ALERT***************
email servers, blackberry servers, windows sync servers etc after we re-IP'd the machines on our DMZ at work. I got home, lay down on the bed & bingo, there went the alarm.
Needless to say, I missed my 5am weight workout Friday morning. Fell asleep last night about 7pm, woke up at 2am, ran at 5:30am.....
Anyway, I'll be at Below The Knee Saturday and Sunday this weekend.
Wednesday, January 09, 2008
Wednesday
I do a circuit training workout M-W-F at 5am. The first part of the workout is upper body and abs:
decline press & 'knees to elbows' x 3
bench press & 'knees to elbows' x 4
This is the 'knees to elbows' part. I usually do 10 reps. This is my last set, so it should probably be called 'knees to armpit'... but the first ones are usually up to the elbows. This exercise is in the current Runner's World magazine 'Elite Abs' article.
Video: Workout - Knees to Elbows
decline press & 'knees to elbows' x 3
bench press & 'knees to elbows' x 4
This is the 'knees to elbows' part. I usually do 10 reps. This is my last set, so it should probably be called 'knees to armpit'... but the first ones are usually up to the elbows. This exercise is in the current Runner's World magazine 'Elite Abs' article.
Video: Workout - Knees to Elbows
Saturday, January 05, 2008
Saturday - Long Run Day - Red Nose Marathon
Today is sort of an unusual day for a couple of reasons. First, I ran the Columbus Red Nose Marathon and second, today is my longest run since 1982, when I was a Second Lieutenant in the Army.
I've been doing 20 mile runs for a while now and just figured that 26 would be OK as long as I kept to my normal long run pace, which is about 9:45 when I do 20 mile runs. I really enjoy my long runs, so I was pretty excited about tacking on an extra 6 or so miles.
So my time wasn't great, 4:23:23, but I'm running tomorrow again and will do a 20-miler with a friend this coming weekend in preparation for the Snickers Albany Marathon in March.
It was still very enjoyable, my knees didn't hurt, and I didn't have any major pain at all until mile 25 when I stepped on a rock or something. That sucked. But I was back at the car shortly after that, then I was taking a hot shower at the YMCA, and now I'm working and trying to sneak some chips & salsa in between customers.
One of the coolest moments on the run today was when I had crossed onto Fort Benning, just past Oxbow Meadows, at about 6:45am, and 2 Army guys wearing full gear came out of the mist just across the long wooden bridge. I was able to say hello & find out they were Army Lieutenants getting ready to attend Ranger School & doing a 12 mile ruck march to prepare. I said 'hooah' and ran past them. Very motivating. I got my tab with Ranger Class 8-88... seems like a very long time ago.
So anyway, that's my day so far. An invigorating 26.2 mile run, then working until 6. Man am I hungry!
I'll run 3-4 miles tomorrow and then it's back to the normal routine next week.
I've been doing 20 mile runs for a while now and just figured that 26 would be OK as long as I kept to my normal long run pace, which is about 9:45 when I do 20 mile runs. I really enjoy my long runs, so I was pretty excited about tacking on an extra 6 or so miles.
So my time wasn't great, 4:23:23, but I'm running tomorrow again and will do a 20-miler with a friend this coming weekend in preparation for the Snickers Albany Marathon in March.
It was still very enjoyable, my knees didn't hurt, and I didn't have any major pain at all until mile 25 when I stepped on a rock or something. That sucked. But I was back at the car shortly after that, then I was taking a hot shower at the YMCA, and now I'm working and trying to sneak some chips & salsa in between customers.
One of the coolest moments on the run today was when I had crossed onto Fort Benning, just past Oxbow Meadows, at about 6:45am, and 2 Army guys wearing full gear came out of the mist just across the long wooden bridge. I was able to say hello & find out they were Army Lieutenants getting ready to attend Ranger School & doing a 12 mile ruck march to prepare. I said 'hooah' and ran past them. Very motivating. I got my tab with Ranger Class 8-88... seems like a very long time ago.
So anyway, that's my day so far. An invigorating 26.2 mile run, then working until 6. Man am I hungry!
I'll run 3-4 miles tomorrow and then it's back to the normal routine next week.
Friday, January 04, 2008
Friday
Chuck Norris does not get frostbite. Chuck Norris bites frost! - Chuck Norris facts
On Wednesday when I went to the YMCA, I noticed that instead of 1 or 2 cars there, there were about a dozen cars! I was worried that they would all be in the free weights room, which I typically have all to myself. But no- it is the Master's Swimming Program! Not sure who to contact if you want to be a part of it, but it's definitely up and running.
It was 25° outside this morning when I went to the gym and did my normal strength routine. I'll swim a mile at lunch. I might run a little bit, just not sure.
Tomorrow morning is my first long run of 2008 and the longest for me in a dozen years. I've run a lot of 20-24 mile runs but not 26.2, so tomorrow will be a first for me. I'm treating it as a training run since I still want to do 20 next Saturday.
On Wednesday when I went to the YMCA, I noticed that instead of 1 or 2 cars there, there were about a dozen cars! I was worried that they would all be in the free weights room, which I typically have all to myself. But no- it is the Master's Swimming Program! Not sure who to contact if you want to be a part of it, but it's definitely up and running.
It was 25° outside this morning when I went to the gym and did my normal strength routine. I'll swim a mile at lunch. I might run a little bit, just not sure.
Tomorrow morning is my first long run of 2008 and the longest for me in a dozen years. I've run a lot of 20-24 mile runs but not 26.2, so tomorrow will be a first for me. I'm treating it as a training run since I still want to do 20 next Saturday.
Thursday
2 miles on the treadmill, in a hurry. It was 20 degrees or less outside- not a great thing when you live in the deep South.
Wednesday, January 02, 2008
Wednesday
"Listen to your body. Do not be a blind and deaf tenant." -Dr. George Sheehan
Did my strength training this morning at 5am. Will swim a mile at lunch, then run 3-4 miles tonight after work. Still planning on doing the Red Nose Marathon this Saturday.
I'm getting a lot better now at the Crossfit 'knees to elbows' and 'glute-ham situps'. Typically I do 10 knees-to-elbows in between incline press and bench press sets, then do 4 sets of 20 glute-ham-situps as part of the curls-dips-abs rotation.
The 'knees to elbows' is featured in the February 2008 Runner's World magazine. It's called 'body curls' in the article. My suggestion is go to the Crossfit exercise demo area and watch the sample demonstration.
Did my strength training this morning at 5am. Will swim a mile at lunch, then run 3-4 miles tonight after work. Still planning on doing the Red Nose Marathon this Saturday.
I'm getting a lot better now at the Crossfit 'knees to elbows' and 'glute-ham situps'. Typically I do 10 knees-to-elbows in between incline press and bench press sets, then do 4 sets of 20 glute-ham-situps as part of the curls-dips-abs rotation.
The 'knees to elbows' is featured in the February 2008 Runner's World magazine. It's called 'body curls' in the article. My suggestion is go to the Crossfit exercise demo area and watch the sample demonstration.
Tuesday, January 01, 2008
New Year's Day - Resolutions
"You gain strength, courage, and confidence by every experience in which you stop to look fear in the face." -Eleanor Roosevelt
6.4 mile run today. Sunny but windy. Tomorrow and Thursday will be similar.
It's 2008 now, and I need to get busy with my plans for the year.
HOUSECLEANING:
1. Need to start new running log.
a. The Runners World online training log. I am going to use this one in 2008 along with an excel log that I can keep on my PC. This is my Runners World log. So far, it only has Monday's run :-(
b. The Thinnmann.com excel log (not ready for 2008 yet). I used this one in 2007. He put it online on 1-09-2007 last year.
c. The David Hays excel training log. I've used this one in the past.
GOALS FOR 2008:
1. Run 2000+ miles
2. Run 2 marathons
3. Complete a 50K run
4. Ride 2000 miles on the bike
5. Swim 200 miles
6. Run 30 days in a row, no run less than 3 miles.
6.4 mile run today. Sunny but windy. Tomorrow and Thursday will be similar.
It's 2008 now, and I need to get busy with my plans for the year.
HOUSECLEANING:
1. Need to start new running log.
a. The Runners World online training log. I am going to use this one in 2008 along with an excel log that I can keep on my PC. This is my Runners World log. So far, it only has Monday's run :-(
b. The Thinnmann.com excel log (not ready for 2008 yet). I used this one in 2007. He put it online on 1-09-2007 last year.
c. The David Hays excel training log. I've used this one in the past.
GOALS FOR 2008:
1. Run 2000+ miles
2. Run 2 marathons
3. Complete a 50K run
4. Ride 2000 miles on the bike
5. Swim 200 miles
6. Run 30 days in a row, no run less than 3 miles.
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