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Saturday Catch Up Blog

Saturday, October 20, 2012

I haven't blogged since Tuesday. It's not that there wasn't anything to write about; I just kept getting busy and going to bed instead of blogging late. On Tuesday, rehab was going as planned and I was optimistic.

On Thursday, the bad foot was a bit iffy. It was a close call, but I decided to try walk/run intervals anyway. The foot could have made it through the walk 1, run 3 intervals; but I had a sore inner thigh that couldn't. Bearing in mind that running on stuff that was sore anyway is how I got into this shape, I turned my intervals into mostly walking after I started.

Of course, I was dressed for running, and had the app in my ear beeping for intervals. I couldn't resist running some. But my running intervals were short. The early ones were under a minute, and I think the longest was about a minute and a half. At the 21 minute mark I settled on run 1, walk 3 for the rest of the way. Covered 3.72 miles in 40 minutes, for a pace of 10:45 per mile. That looked closer to walking than running to me, but the fitness tracker insisted on calling that speed jogging.

Thursday afternoon I got my eyes dilated, and between that and conversations with my daughter, the long version of the above two paragraphs didn't make it into a blog. Then Friday I worked from home, but didn't get a run in because I was waiting for FedEx to deliver my new iPhone. That was a frustrating comedy of errors, but I eventually (about 6:45 PM) got the iPhone.

Today I had normal weekend chores plus a couple extra, but I managed to get my intervals in. Went out to walk 1, run 3 prepared to modify things if the thigh was still acting up. It was still a little sore, but not painful like Thursday. I followed my sister's sage advice from the first round of 5K training: run slower. I shortened my stride and backed off the cadence a little. But I wanted to get the intervals in, if for no other reason that to see how good the iPhone's GPS is.

I ended up very close to home at the 32 minute mark, and tacked on a bit extra to get my 8th running cycle in. The exercise turned into 8 cycles of walk 1, run 3, followed by 13 seconds of walking to get to my driveway. It mapped out to 4.07 miles; the same app that lied about mileage on the iPod told me it was 4.09 miles on the iPhone. Close enough. I can use the GPS for a pace, if I find an app that reports pace well.

The time and distance works out to an average pace of 7:54 per mile. That's still a shade faster than I did walk 1, run 4 intervals the first time through 5K training; but I'm 15 or 20 pounds lighter now than I was then, so I ought to be a bit faster.

The bad foot is fine with today's exercise. The sore thigh warmed to the exercise, and does not complain at all for brisk walking; but I could tell it's still a bit sore while stretching. Looks like another week of walk 1, run 3 is indicated. I'd rather have slow progress than negative progress.

Then I almost didn't get the catchup blog in, because life happened again: My electric knife died. The switch has been flaky for some time, and this evening when I went to dice chicken breasts it wouldn't start at all. Bummer. So I mangled dicing the chicken with a ginsu knife, and hopped on to order a new electric knife. Reviews are mixed for all of them, so I went low end and just hope the good reviews are more indicative of what I'll get than the bad reviews are.

A year ago, I was barely aware that I had an electric knife. Now, I regard it as a necessity.

If I'd found more time to sit on my butt and type, I think I could have turned this into three or four blogs. But, life being what it is, one blog will just have to do.

  Member Comments About This Blog Post:

RG_DFW 10/21/2012 1:18PM


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ONEKIDSMOM 10/21/2012 5:52AM

    Good job! Thumb typing. New skillset in development. Makes comments shorter. emoticon

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KRISZTA11 10/21/2012 4:53AM

    Yep, anything faster than 12 min/mile is running per exercise tracker.
Last year when I started running it took me a few weeks to cross that threshold...

I'm glad your foot is improving, and you are able to run regularly.

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BLITZEN40 10/21/2012 12:47AM

    Sounds like you've got a great exercise program going! Running and walking is awesome b/c you don't need a gym and can do it any time, anywhere, but if you have injuries it's brutal, especially running, since it's so high impact. Swimming is a great alternative while you heal. You can still get good cardio and a full body workout with virtually no impact on those sore muscles and joints. So, if you have access to a lap pool nearby you might want to give it a try. Best of luck to you! Also, I totally agree about amazon product reviews... hard to know what to believe. Hope you get a good new knife. emoticon

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MERRYMARY42 10/20/2012 9:57PM

    and I 3njoyed it all, sounds like you are improving daily emoticon

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Tuesday intervals

Tuesday, October 16, 2012

Tuesday, work at home day. Must be a day for walk/run intervals.

Noon saw clouds and 50F (10C) temperature, with light southerly wind. This is good running weather, and decent walk/run weather. The plan was 8 cycles of walk 1 minute, run 2 minutes.

My cardiovascular system was happier with the 3 minute runs today than it was Saturday. The bad foot isn't 100%, but isn't complaining unduly, either. I ran my 8 cycles, with a slight variation from Saturday's route near the end because I was going a little faster. It mapped out to 4.30 miles in 33 minutes even, ending just when the 9th running cycle would have started. That works out to an average pace of 7:40 per mile. I've had slower runs when I was running all the way.

In the inflated stats department, the RunKeeper app thinks I traveled 5.00 miles for an average pace of 6:36 per mile. I know better; that's inflated mileage from a low quality GPS on the iPod. But I do like having the app beep in my ear to tell me when to switch between walking and running. That's been my discipline for keeping up the intervals, and so far I'm pleased with how my foot is responding to the intervals.

Assuming the bad foot doesn't complain any more loudly than it did today, I'll do another round of walk 1, run 3 on Thursday. If all goes as planned, I may be ready for walk 1, run 4 on Saturday.

I love it when all goes as planned.

  Member Comments About This Blog Post:

WILSON1926 10/27/2012 9:24AM


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KRISZTA11 10/17/2012 7:34AM

I hope your foot will feel good.
Walk 1 / run 4 is what I always do, at my own slower pace, and it feels like running all the way : )

Comment edited on: 10/17/2012 7:35:50 AM

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BLITZEN40 10/16/2012 9:38PM

    Great time on the 4.3 mile run! emoticon

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WATERMELLEN 10/16/2012 7:51PM

    Great planning, great patience; great progress!!

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NWFL59 10/16/2012 7:36PM

    emoticon Glad you're paying attention to your foot and not overtaxing it. emoticon

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ONEKIDSMOM 10/16/2012 6:43PM

    emoticon Patience is paying off.

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Church Lunch

Sunday, October 14, 2012

Today was a church lunch. There was a similar lunch last year, and I blogged about it:

At that time, I was about a week into maintenance and struggling with eating enough but not too much. I played with the concept of cheat days, and learned some things about myself.

This year, I'm solidly into maintenance and not doing cheat days. Once again, I made the high calorie Mexican bean dip. Only this time, I used plain Greek yogurt instead of sour cream. That cut the calories and fat, but still didn't make it into a recipe that most Sparkers would want to do.

As happened last year, about a quarter of the bean dip came home with me. Maybe my daughter will take it off my hands, and maybe I'll work it into my nutrition planning over the next week.

The bigger piece of nostalgia was, how did I do with the free food (one of my triggers) and desserts (another one of my triggers)? I wrote things down, and when I got to the nutrition tracker the meal added up to about 1400 calories. Gulp. But that's better than the 1400 calories of desserts from a year ago. I had a shade under 500 calories of desserts today.

The rest of the day had to be different than my usual Sunday. Dinner was a salad with plenty of chicken for protein, plus an apple. Afternoon snacks were minimal. That got me into my normal evening snack while sneaking under the top of my calorie range. I'm near the top, but I'm in range.

I see from my old blog that last year I had just finished the 5K Your Way training, and went for a run after the bloat had subsided. This year, I'm rehabbing a foot and today is a non-running day. But I didn't get bloated, so I could start a long walk earlier than I started the run last year. I considered walking 4 to 5 miles, but less than a half mile in decided to hold it to a 5K and then mow the lawn. That put my step count for the day over 13K, which is a lot for a Sunday.

I could have handled things a little better, but I'm content with the results. This is my second time through the holiday food season in maintenance, and I've improved on my actions from the first time, at least for this event. I got my actions to the point where they aren't a disaster, but a blip that can be worked with.

  Member Comments About This Blog Post:

GREENGENES 10/15/2012 8:40PM

    Well done!

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TALVARADO6 10/15/2012 7:49PM

    Great job! There is definitely a good reason to be proud of your improvement!

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RG_DFW 10/15/2012 7:22AM

    sounds like you're accustomed to the new lifestyle

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KRISZTA11 10/15/2012 3:19AM

You did better than last year, and with less effort - your healthy lifestyle changes became old habits!

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HEALTHIERKEN 10/14/2012 10:41PM

    Way to go! And keep in mind you can even out that bit of over-intake over several days without significant damage to your weigh-in : )

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ONEKIDSMOM 10/14/2012 10:31PM

    Good luck as we head into the Holiday food season. You did well last year, I predict another year of success... you never have been much for sliding backwards once you've made up your mind something is a priority!

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LALMEIDA 10/14/2012 9:19PM


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Notching up the intervals

Saturday, October 13, 2012

Saturday morning, and the bad foot felt pretty good. Tuesday and Thursday I had done 10 cycles of walk 1, run 2; today I set out to do 8 cycles of walk 1, run 3.

I looked at the thermometer - 34F (1C). Good running weather, but I wasn't so sure about walk/run intervals. So I dithered and did other things till the temperature rose to 40F (4C). Then I dressed like I would for 32F and set out to do my intervals.

The initial walking warmup was chilly. It was so chilly, I did a light run for the last 100 meters or so of the warmup. Then the walking interval was cold. I didn't really warm up to the exercise until the 3rd or 4th cycle.

If I'm still doing intervals when the weather gets cold, I may have to change from walk/run to run/walk, so I can start with warming myself up.

I noticed that the running intervals were longer than I've been doing. I could do them, but I knew I was going further. This wasn't as bad as last year, the first time through 5K training; I expect that by the third time I'm doing walk 1, run 3, I'll be ready to keep running beyond 3 minutes.

Other than that, the intervals went well. I landed on a nice mix of running up hills, down hills, and on level ground. I was able to run all the way up one of the hills that was too long for a 2 minute running interval. I think I was running a little slower than I did on the shorter intervals, but that's okay. The idea is to build strength and stamina in the foot, not to set speed records.

I adjusted my route to be just a bit longer, and it worked out well. Today's route mapped out to 4.25 miles in 32:56, so I actually got home just before the 9th running interval would have started. That works out to an average pace of 7:45 per mile, which is right around what my pace was the first time I ran 35 minutes continually.

Progress is slow, but there is progress. I think I *could* run a 5K in two weeks, but I *shouldn't*. Not signing up for that one is looking like a very good decision.

Now comes the interesting part of the rehab/training. The time I'm spending is as much as fits in the lunch hour when I work at home, and anything longer will be a weekend only workout. It remains to be seen whether I can work up to running a 10K by Thanksgiving Day. I'm pretty sure I'll be able to do a 10K in run/walk intervals, but I'm less certain that I'll be able to convince myself to stick with intervals in an organized race.

  Member Comments About This Blog Post:

RG_DFW 10/14/2012 5:13PM

    Stay smart with it and good luck!

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MAGGIE101857 10/14/2012 11:15AM

    You are one smart emoticon !!!! emoticon

It's hard to hold back during recovery, especially when you are feeling stronger! Proud of you for doing the right thing! emoticon

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-SHOREIDO- 10/14/2012 8:31AM

    Sounds like you've got a handle on things. A real thinker!! This is only my 3rd 5K and the first one I'm trying in the cool weather so I have lots to learn.
Have a great Sunday!! : )

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ONEKIDSMOM 10/14/2012 6:55AM

    Good job with the patience, brother. I have similar issues with run/walk/run... once I warm up, the runs tend to be longer and longer, and eventually there are "water station walks only". But recovery from injury... as you have discovered... is a whole nother ball game.

Good luck and go get 'em!

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GREENGENES 10/14/2012 12:34AM

    Sounds like good progress to me. I thought I had been doing pretty will with my times but your run/walk intervals are faster than my run time. Way to go!

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HANSBRINK 10/13/2012 10:02PM

  Congrats on what seems to be a successful day of running. 34 degrees good running weather? Its been a long time for me when its gotten that cold. Glad you enjoyed your run and your day.

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Tuesday intervals

Tuesday, October 09, 2012

Tuesday is a work from home day, which means I can run at lunch more easily than when I'm in the office. I had skipped Saturday's intervals to give the bad foot time to rest up, and today was time to be back on schedule.

It was a nice autumn day, with frost overnight but sunshine and 55 F temperature at noon. This is perfect running weather according the SparkPeople.

Because I had to give the foot an extended rest, I didn't stretch the intervals. Kept them at walk 1, run 2 for 10 cycles, on the same route as I had done the last two times. I did give in to Mr. Testosterone just a little, running the rest of the way home after walking for one minute the 11th time; but I knew when I started that the 11th run would be under a minute.

Distance mapped out to 3.99 miles in 31:41, for a pace of 7:56 per mile. Hm. I didn't break an 8 minute mile the first time training till I was running continually. IIRC, I was around 8:05 on the walk 1, run 4 intervals last year.

I wasn't paying attention to the bad foot after the run, so I didn't notice how it reacted to being barefoot while I got to the shower. It didn't grumble loud enough to compel my attention, and that's a Good Thing. I'll see how it is for the rest of the week, then decide whether to hold the intervals the same or go to walk 1, run 3.

I'm thinking that passing on the 5K on the 28th was the right decision. If I were committed to that, I'd be counting weeks and figuring out how to train to run a 5K all the way in two and a half weeks; but it's better for me to take it slow.

Next organized race is on Thanksgiving Day, a 10K. That's an ambitious distance for where my foot is now, and I keep reminding myself that it will be okay to run intervals in an organized race. We'll see how well I listen when we get that far. Maybe I'll need to skip my Tuesday intervals or run that week, to rest the foot for a major effort. Have to think about things like this in advance, in order to keep Mr. Testosterone under control.

  Member Comments About This Blog Post:

NWFL59 10/9/2012 8:55PM


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    That is awesome! Glad your foot is better. emoticon

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WATERMELLEN 10/9/2012 7:38PM

    Love the expression, "testosterone poisoning": pretty much always self-inflicted too!! But: you've got it all under control. Self-awareness is all!!

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ONEKIDSMOM 10/9/2012 7:04PM

    Way to take charge. Mind over hormones, huh? emoticon

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