Saturday, July 28, 2012
Today was a 9 mile run which started at 8AM. It was already 78 degress and 59% humidity when I took off. I brought along 2 gels, and an 8oz. container of Powerade. There were plenty of water fountains along the run.
My calves and knees had some pain recently, no doubt 'cuz I am not recovering as quickly as I'd like to. I may have to start skipping my Wednesday training runs earlier than i thought.
So, I didn't feel particularly good at the start. I walked for 1/2 mile to warm up, then hit my GPS and Hal Higdon program on my iPhone to officially start the training run. I was doing 4min run 1min walk - since this is technically a long run, and I wanted to go slow because of the heat and humidity.
Around mile 6 I noticed my heart rate was very high for such a slow pace. Interesting. I was only running 12 or 13 min miles, yet my heart rate was between 160 - 170 BPM. Way high for that pace. Old age and heat do not get along so well, it seems.
I didn't want to increase the heart rate so I stayed at this very slow pace. Thank goodness for HR monitors! I was getting really exhausted at the 7 mile mark, but kept on plugging along, kind of feeling sorry for myself. Once I realized I was having negative thoughts, I got tough again and decided not to let the heat beat me.
I made up my mind to step up and not walk for at least a mile. Then I got into a nice "zone" of some kind. Like I'd made up my mind to do it, and my body just said OK you win, we'll do it this way. I ran for about a mile - and I heard Hal Higdon say "one half mile to go, you can do it" so I kept running, got to the "only 500 more yards" reminder from Hal Higdon and kept running until I heard him say I had finished the run for today.
A wake up call that I am not as young as I think I am and disappointed at my slow pace and high heart rate, but a bit of pride in my will to succeed, which helped me have a rather strong finish. It was 88 degrees when I got back home to finish today's run.
Every day I complete a run is a great day. Still learning about how my body works in various conditions. Even though I don't have spectular results everyday - life is good!
Thanks for reading and have a great day!
Monday, July 23, 2012
My friend, Mark had to visit family in Tampa, FL this, so he got in touch with me and another Navy buddy who lives in FL. We had lunch at the Olive Garden, and then went to the American Legion Post 8 in Winter Haven, FL.
There is nothing like old friends, and these guys and I were just kids back in 1965 serving in the Panama Canal Zone as US Navy Radiomen. We were just like brothers back then, and we still are.
Here we are today.
By the way, that's me on the right, drinking a club soda with a lime slice.
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.
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.
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!
Get An Email Alert Each Time BOILHAM Posts