BOILHAM   23,435
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Hot Weather, I own you!

Thursday, July 19, 2012

Today was only a 3 mile run, so I didn't bother to get up early to run. It was about 80 degrees and 94 percent humidity at the time I left.

Been walking and running a lot lately, as a means of coping with the heat/humidity down here in Florida- well, not just the heat, but I don't want to get injured either . I haven't run a training run continuosly in quite a while. So, I made a spur of the moment decision to run "all the way" for my 3 miler this morning.

I'd originally planned on doing 4 min run and 1 min walk. Those who read my blogs regularly, know I'm doing my first marathon in November and that I am not a spring chicken, so I have to train carefully and slowly.

I felt relatively good at my 4 minute mark, so I thought, "you can go a little longer, it's been a while of run/walking training, so let's just run a bit longer today". Then "what the heck, let's see if I take it easy, can I do this itty bitty 3 miler all the way".

Just kept running and watching the HR monitor, want to be careful. Paying attention to my knees and feet - so far not any great deal of pain. Getting tired, but still feel okay. Not exactly a race pace, but maybe 90 percent effort.

The distance ticks off, my GPS watch tells me I am having a great run. Pushing on I finally, arrive at the 3 mile point and walk a block or so home. Tired but not exhausted.

I had hit the start button on my GPS watch when I left the house, and then walked for a few minutes to warm up and just add that into my workout distance. But, I also used the iPhone app Hal Higdon Marathon program which tells me how far to run, and at what pace, each day. I had hit the start button on the iPhone when I started to run., a few minutes after I left.

Hal Higdon says I did 3 miles in 28 minutes - woohoo, if that is accurate, but it seems a trifle faster than I think I really did.

My GPS says I did 3.24 total in 34 minutes 6 seconds, including my walking warm up. So, another woohoo. No matter which one I believe - I totally kicked butt on the weather. I own hot weather. I laugh at hot weather.

Can't wait for my 9 miler on this Saturday to kick hot weather's butt again. And you just wait, Cool Weather, your day is coming....

Take care, and have a great day. Thanks for reading.

  Member Comments About This Blog Post:

MASRITE 7/19/2012 4:01PM

    That's an amazing time (both of them) and you should own it! Great job. Keep it up and you will cruise through the cooler weather. You're my inspiration!!

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LAURIE5658 7/19/2012 1:49PM

    Doin' good, Vic, and keep up this great momentum!!!

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BUTTERFLY-1976 7/19/2012 12:45PM

    Congrats on running the whole 3 miles & in hot weather. That's awesome.

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MS0669 7/19/2012 12:31PM

    WhooHoo ! I have been having a hard time running in the 100's and my hats off to you for doing such a amazing run ! Hopefully this weekend will be a bit cooler.

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Some things that confuse me.

Friday, July 13, 2012

Do you take your car to a car wash and have it washed and detailed?

Do you use a riding mower or even worse a lawn service?

Do you take your car everywhere you go, even two blocks or a mile away?

All of these, and many more are things you can do to get exercise naturally, like our parents and grandparents did.

I wash and wax my own car. It feels great when I am finished, the endorphins are flowing and I saved some money. Think about the work to wash, apply wax, and then remove it. Wow, what a nice workout.

What about those who mow there lawns on a riding mower come in the house and jump on the treadmill for a half hour or more. Huh! What's that all about? Don't spend your money on a lawn service AND a gym membership. It doesn't make sense to me. Mow and trim your own lawn in the time you allocated to grabyour gym clothes, drive to the gym, workout, shower and drive home.

My Credit Union is 3 blocks from my house, I used to drive there. Why? I can walk there in maybe 5 minutes. Okay, I didn't time it, but it doesn't take long. Why would I waste gas and lose an exercise opportunity to drive there?

Just some thoughts I had while washing my car this morning.

Have a great day. Now go wash your car.

  Member Comments About This Blog Post:

JENN03275 7/28/2012 9:32PM

    Great blog!! My husband mows our lawn with a push mower himself and our yard is all hill! He also washes our cars and waxes. He actually rakes weekly too bc our cheap Walmart lawn mower of 10 years still works to well to buy a bagger!!

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MASRITE 7/15/2012 5:22PM

    It's a great idea. However, things are way too spread out here for me, so, I do use my car. As for the gym, if I ran there, I'd be done!! Too far to get there, work out and then get home.

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KIMBERLANG 7/13/2012 7:44PM

    i wash my own car and even though we have a riding mower i only push mow because like i told my husband 'If i am going to go out there and have to put in the time might as well get a workout doing it', i park far away at the grocery store

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MARATHONDAD 7/13/2012 5:55PM

    I run to and from work I barely use my van. I cut my own grass. I work way to hard for my money to give it away on silly things!!!!

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BUTTERFLY-1976 7/13/2012 2:04PM

    Well said!! I walk/bike to my appointments & to do errands. The only time I take my car to get groceries is if I know I need to buy lots of stuff.

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TIMOTHYNOHE 7/13/2012 1:09PM

    We used to live too far from the YMCA to not drive. Now it's in walking distance from us. Neither one of us has moved.

All of the projects around house have become somehow easier ... that is if I have the skills to do them. Plumbing is still a dangerous undertaking for me.

One of the boys cannot mow because he comes in sneezing. The other is just plain lazy. That's OK. I find mowing to be a zen moment for me. Ditto shoveling snow.

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MS0669 7/13/2012 12:27PM

    We take our bikes when we can, it's a great lesson for our son to learn how important being green and healthy are !

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DMF2012 7/13/2012 12:07PM

    I like the way you think!

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DAPHNE_RUNS 7/13/2012 9:48AM

    Sometimes I think decisions like these go back to how we were brought up. I am more like you....will wash my own car, do yard work and walk short distances (even in the heat). Now my husband is not the outdoorsy type and loves all the perks technology has to offer.

Keep burning those calories the old fashioned way.


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LAURIE5658 7/13/2012 9:45AM

    Spot on, Vic!


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NANCYRUBIO 7/13/2012 8:35AM

    Love it!

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Running in the heat seems to be good for me.

Wednesday, July 11, 2012

Today was, according to my race plan, supposed to be a bit harder day. Only 3 miles, but with some effort.

So, I got out the door, and hit my start button and started walking. I have been incorporating my warm up into my training days lately. Walked for a minute or two, and took off. It was 80 degrees and 79% humidity, not exactly ideal conditions for running.

After a mile I walked for a few seconds, then continued on, upping my pace when I felt I could. I was trying to go by the program and make this a harder run. When Hal Higdon told me I had only one more mile to go, I rested by walking again for a bit. Then took off - increasing my effort as best I could.

For a frame of reference, I am not fast, but competitive in my AG. My PR for a 5K is 26:05.

Imagine my surprise when I clicked the stop button and I found I had run 3.06 miles in 32:55 minutes. I did the math. That included my walking warm up and a couple of short walking breaks. Not a race pace effort, either, just pushing myself a bit.

The temp had only increased to 82 by the end of my training run, so no big difference there. But, I had a dang good time for the temp and humidity.

I am posting this blog to reaffirm that training works, and to remind myself, when I get tired and have negative thoughts, that good days, such as today, may be just around the corner.

Still shaking my head in surprise that I ran so well today.

Thanks for reading and have a great day. Get out there and run!

  Member Comments About This Blog Post:

FANGFACEKITTY 7/12/2012 10:24PM

    So...who told you a 26 minute 5k was slow??? I struggle to get under 30 minutes, I'd (almost) kill to be at 26 minutes! emoticon

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TIMOTHYNOHE 7/11/2012 2:44PM


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TRILLIUM22 7/11/2012 2:04PM

    emoticon Hope you cooled off afterward. emoticon

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BUTTERFLY-1976 7/11/2012 12:20PM

    You Rock! Way to go!

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MASRITE 7/11/2012 10:39AM

    That is hot to run in. Don't know how you do it, but, you are strong!! great job on your time, too.

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IFDEEVARUNS2 7/11/2012 10:06AM

    Way to go! That heat is an energy sapper for me - drives my HR right up there. Well done.

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LAURIE5658 7/11/2012 9:51AM

    Vic, donchya just love it when a run just clicks? Great run, my friend!

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MARATHONDAD 7/11/2012 9:10AM

    great job running in heat buddy keep it up!!!!!

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SKINNYPOWELL1 7/11/2012 8:44AM

    You are such a super emoticon. And you are running in the heat, that's awesome. I appreciate your support on my blog yesterday, about running in the heat. It's something I'm getting used to and you set such a fine example, thanks for that. You ROCK !!!!!!!!!!!!!!!!!!!!

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Embrace The Heat!

Tuesday, July 10, 2012

Embrace the heat.

Or, you could go watch TV in your air conditioned home and wish you were a runner.

  Member Comments About This Blog Post:

DAPHNE_RUNS 7/10/2012 11:47PM

    Well spoken words. Enjoy your a/c Vic, you are working up a sweat out there.


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RHONDALYN10 7/10/2012 2:35PM

    Love it!

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POWERAUER 7/10/2012 1:33PM

    Thank you for this!

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BUTTERFLY-1976 7/10/2012 12:46PM

    Have you ever tried aqua running in the pool? It could be a good alternative if it gets too hot & unbearable.

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LAURIE5658 7/10/2012 12:16PM

    And if it's too hot...get up EARLY and run when its cooler!


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Long Run Modifications Are In Order

Saturday, July 07, 2012

Well, I did my 16 long slow miles today, the humidity was through the roof, but only got to 85 degrees before I finished. 16.03 M to be exact.

At the completion of the run, I had severe leg cramps. Even after icing down, and massaging, the cramps continued. I took ibuprofen and had an ounce of blackstrap molasses, for the potassium rush. I feel better now, but it was fairly painful for a while there.

This was a very difficult run for me. My pace was slow and I lacked energy throughout the run. The only thing keeping me going was will power, and as it turned out, I should have "listened to my body" and not done 16 miles today. But who's to say when the body is lying? So, I toughed it out and finished.

I drank huge amounts of water and gatorade, and ate well, so I am confident I met my intake needs on this run. But this 65 year old body apparently had not yet recovered from last weeks 15 mile run and the earlier runs this week.

Trial and error, that's what the long runs are for, right?

I am going to officially start my marathon training this week and for that reason, I will necessarily be cutting my mileage anyway. But now I know, as the long runs get longer, like 15, 16 and 17 miles I will not do them every week simultaneously, but rather, do 15 one week, then 9 or 10, then 16 then 9 or 10, and so on. Hopefully that will allow more recovery time.

But, hey! I am damn proud to have done another "longest run so far" today, even though I paid a price. I learned something today, and it was a big win for me, all around.

Thanks for following my progress. Spark people are the best, you all encourage me to do better and improve on every run.

Have a great day!

  Member Comments About This Blog Post:

ONMYMEDS 7/14/2012 12:28PM

    When I was training for my marathon I became addicted to the long runs. Granted, some runs are going to be better than others, but that is the case even with the shorter runs. Anyway, to my surprise, even though I have completed my marathon and am not currently training for another, I still look forward to running long on weekends. Without the pressure of training for a particular event, they are even more enjoyable. Depending on the weather, I still do 13 to 16 mile runs on the weekends if I haven't signed up for a race.

I used Higdons training plan for my marathon but I always adjusted my midweek schedule to make sure I had enough left for my long runs. His plan DOES include cutting back on some of the long runs and I followed that to the letter. It did seem to help.

As those runs get longer, hydration gets more important. I used both water and gatorade during my long runs just as it sounds like you are doing. I also experimented with different gel packs. I tried some of the chews, but discovered that I can't really chew and run at the same time. Ha, sounds like a joke, but seriously, I just can't seem to keep my breath while I'm chewing. The gels worked for me. I particularly like the GU Roctane gel packs. There are tons of flavors, some better than others. I like the chocolate/raspberry. If you do gels, remember to wash them down with water.

Good luck on your "official" training. i enjoyed the training as much as the event itself. I'm sure you will too.

Power to the old coots!!!

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IFDEEVARUNS2 7/11/2012 10:08AM

    That's the ticket: you need to recover before imposing another longer run on your body. It works. emoticon

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BUTTERFLY-1976 7/9/2012 12:53PM

    Congrats on another longest run ran. That's awesome, You should be so proud.


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POWERAUER 7/8/2012 11:57AM

    WOO-HOO! 16 miles is a victory in itself and in this heat and your . . .we'll say maturity . . .I'm even more impressed.

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MASRITE 7/8/2012 11:51AM

    I'm not 65 and I don't know if I could handle 16 miles. Congrats on an amazing accomplishment. And, I think you're smart for switching off on your long runs when you start the training. Good luck!!

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KIMBERLANG 7/7/2012 11:34PM

    i hope to be able to run 16 miles at 65. congrats

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DAPHNE_RUNS 7/7/2012 8:04PM

    Hard runs are the best runs. You do a lot of good productive thinking on them. Awesome job on getting in another marathon training run. The weather is brutal here in Florida lately so I know how challenging your long runs can get.

Keep making it your pace!!!


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PIXIEMOM13 7/7/2012 4:30PM

    Add me to the list of impressed folks!

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TRAVELGRRL 7/7/2012 4:06PM

    Wow! Trial and error is right. You really need to be proud of yourself!!! You are rocking it!

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CAROLJEAN64 7/7/2012 2:34PM

    I am soooooooo impressed.

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MARATHONDAD 7/7/2012 2:07PM

    hey buddy I was having the same problem and my friend who does ironman told me I was loosing too much sodium and to take salt pills. it worked it was a blessing. maybe give it a try hope it works out for u

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LAURIE5658 7/7/2012 12:40PM

    You need to be dang proud of what you accomplished! My original marathon training plan had no cutback weeks and are very wise marathoner reworked my plan to include every other week 6 mile cutback week runs. I have to tell you that I am one very happy camper too. Please try the cutback weeks and see if that improves your long runs. I bet it does!


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