Saturday, January 16, 2010
Location: Bailey, Colorado - Burland Subdivision
Timed Distance: 3.0Miles
Time: 30 Minutes
Average Pace: 10 min/mile
Total Time: 40 minutes (Warm-up, Timed Run, Slow Run and Cool-Down)
Weather Condition: Clear, Temperature 45 °F, Feels Like 45 °F, Wind-2.3 mph WNW 29%, Patches Snow and Ice
Elevation: 8,500 ft
I just had a fun run. Being an ancient ex-competetive collegian athlete I tend to think of training as hard work. I hear the old mantra in my head, “go faster - go faster - go faster."
I really wanted to do an easy run today. Against my better judgment , I grabbed my Garmin timer. This timer goads me to run faster than I should. Thankfully, I forgot to charge the timer. The thing ran out of battery right after my warm-up. With no timer to push me, I ran at a comfortable pace for 3 miles. Judging by my home clock, I completed the run in a touch under 30 minutes.
This is the sort of run I wanted to do. I just tooled through the neighborhood enjoying myself. I actually ran better than I thought I did.
I stretched after the run and did my physical therapy exercises. I lifted some easy weights and did some abs exercises. I jumped on my elliptical machine and hit it hard for 10 minutes. I stretched again and called it quits.
Now it is time for a couple of slices of Papa Murphy's Mediterranean De-Light Pizza. Now I have a different mantra in my head, “eat slowly-eat-slowly-eat slowly.”
Wednesday, January 13, 2010
I weigh about 215 pounds today. My all-time maximum weight was 285 pounds. I have lost 70 pounds. My goal weight is 185 pounds. When I reach my goal weight, I will have lost 100 pounds. My waist size used to be 48”. Today, I can comfortably wear 36" jeans. I can squeeze into 34" jeans. However, a genuine 34" waist is in the not too distant future.
I guess I could be smug about dropping so much weight. Of course, my smugness is tempered by the fact that I gained those 100 pounds in the first place!
I have found there are two unpopular immutable truths about losing weight and getting in shape, these are:
(1) To lose weight you have to be hungry
(2) To get in shape you have to sweat
I don’t wish to be blunt. The truth hurts. There are some people would rather be fat than be hungry and sweaty. These people want magic pills. There are no magic pills. Losing weight is neither pleasant nor easy. That’s just the way it is.
Tuesday, January 12, 2010
LOCATION: Bailey, Colorado -- Burland Ranchettes
TIMED DISTANCE: 10K
10K TIME: 59:52
AVERAGE PACE: 11:29 min/mile
TOTAL TIME: 67 minutes (Warm-up, Slow Run and Cool-Down)
WEATHER CONDITIONS: Clear, Temperature 27.1 °F, Feels Like 38.5 °F, Wind 3.5mph NNW, Humidity 42%, Patches of Snow and Ice
AVERAGE ELEVATION: 8,130 ft
I read in a runner's magazine that LSD (Long Slow Distance) is a great way to train. I also read in the same magazine that a runner should shorten their stride to make running long distance easier and faster.
I am skeptical on both counts.
Firstly, the notion of "long distance" is matter of opinion. I personally find 10K to be a long distance. I know there are people that consider any race under 26.2 miles to be a short distance.
Secondly, I should know better than to mess with a stride that has served me well since I was 14 years old.
I stepped out my door and ran up my driveway. I live where it is hilly. Every direction is up hill both ways. There is precious little flat terrain. So I am either running up hill or running down hill. Of course, there always seems to be more up than down!
I found myself limping along trying to make my feet strike the ground "properly", which is flat footed. My pace was awful! My right knee started to hurt. After running 5K I was not doing well. I reverted back to my ugly natural stride and felt far better. My pace picked up and I finished 10K in just under an hour.
Running this 10K really wore me out! I am going to keep trying to increase my distance. I hope I don't prove to myself that I am a terrible long distance runner.
I need a few days of rest. I am beat!
Monday, January 11, 2010
I had planned going to go running today. However, I found myself a bit stiff and sore from yesterday’s run. I decided to wimp-out and do some cross training. I also wanted to get in some physical therapy exercises. Here is what I did:
- 40 minute brisk walk with my Beagle
- 40 minutes on elliptical trainer
- 20 minutes of stretching
- 10 minutes of PT exercised with therapy bands to strengthen small leg muscles
I have found that the exercises I hate the most are the very exercises I need to do the most. I dislike stretching. I am not very flexible and find stretching to be uncomfortable. I also hate therapy band exercises. Unfortunately, the therapy band exercises and stretching are what have given me pain free running. Pain free running means I can train more and get faster.
Sometimes I hate doing things that are good for me!
Saturday, January 09, 2010
LOCATION: Thunderridge HS Track-- Highlands Ranch, Colorado
TIMED DISTANCE: 5K
5K TIME: 27:46:12
AVERAGE PACE: 8:54 min/mile
FASTEST PACE: 5:01 min/mile
SLOWEST PACE: 11:37 min/mile
TOTAL TIME: 90 minutes ( Warm-up, Timed Run, Slow Run and Cool-Down)
WEATHER CONDITIONS: Clear, Temperature 38.5 °F, Feels Like 38.5 °F, Wind-Calm, Humidity 33%, Patches Snow
I decided to drive down to Denver for a 5K timed run. I normally run in the mountains at 8,500 feet. I wanted to see what I could do at the lower elevation of 6595 feet.
I ran wearing shorts since the temperature was a balmy 38.5 °F. I enjoy running with bare legs. I wore my light fleece pullover on my upper body. I also had new shoes! This was the maiden run for my new Nike Air Pegasus +26 shoes. The shoes felt great.
I felt good. I started off slowly and picked up the pace. My Garmin 305 told me I was running well. I passed the 2.5K mark well under 13 minutes. I was pretty pleased. I just couldn't keep up a sub 8 min/mile pace. I started to slow down.
My pace was erratic. I did a good burst at a 5 minute per mile pace. My slowest pace was 12 minutes per mile. I need to get more consistent.
I managed to run the 5K in just under 28 minutes. I was surprised! I have not been able to run much due to the cold weather. I may push too hard when I can see my pace on the Garmin. I will leave the Garmin at home tomorrow. I want to do a nice long and slow run. That stupid Garmin won’t let me go slowly.
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