Tuesday, January 19, 2010
TIME: 5:00 pm
LOCATION: Bailey, CO - Home Gym
TOTAL TIME: 60 minutes
While running on Sunday I got tired too quickly. My hamstrings were really bothering me. I was very slow. I decided I need some time to recover. I wanted to stretch and do my therapy exercises. Here is what I did:
10 minutes - elliptical trainer (warm-up)
20 minutes - slow stretching
20 minutes - therapy band exercises
10 minutes - elliptical trainer (cool-down)
Total Time 1 hour
The stretching and therapy band exercises were given to me by my physical therapist. I went through some rehab last summer and have been working to keep from getting re-injured.
I also pushed my caloric intake to the top of my range. I think I few more days of an easy workouts and I may be able to run a bit better.
Sunday, January 17, 2010
TIME: 3:00pm - 5:00 pm
LOCATION: Thunderridge HS Track-- Highlands Ranch, Colorado
TIMED DISTANCE: 5K
5K TIME: 29:24
AVERAGE PACE: 9:43 min/mile
TOTAL TIME: 120 minutes (Warm-up, Timed Run, Interval Run, 4 x 100 Acceleration Drills, and Cool-Down)
WEATHER CONDITIONS: Clear, Temperature54.1 °F, Feels Like 51.4 °F, Wind-Calm, Humidity 3o%
I decided to cheat today and drive down to a lower elevation for my run. I ran on a concrete trail along a green belt today. I am not a fan of concrete.
Due to the nice weather there were plenty of people out walking and running. I decided to time the first 5k. I ran intervals for another 5k. My intervals consisted of 90-second runs followed by 60-second walks. I am trying to get some endurance.
Then it happened. A 20-something woman ran past me. She had a perfect even stride. Her rhythm was beautiful. She was a good runner.
I am an erratic runner. My pace is all over the place. I go from blazing speed to limping along. I have tried to do a nice even pace. I have yet to be successful. I really don't know why.
When I got back to the high school there was a guy running at a nice even pace around the track. I think I am the only person on the planet that can't run at a consistent pace.
I am pretty sure I am a terrible runner. I am not particularly slow. I just get where I want to go in a pretty ugly way.
After my attempt at distance running, I decided to do 4x100 acceleration runs on the football field. I am good at these sprinting drills. I just wanted to finish my workout with something I could do well.
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!
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