It's HoTT-hot in Indiana. Started my walk/run today @ 8:30, temp. was 82, ended @ 85. Supposed to be close to 90 for next 7 days.
Take water and drink it, that is the tip of the day. Even if you don't feel thirsty, drink it anyways. The key is not to wait till your thirsty, then it's too late. Sweating is your body's way of dealing with and shedding the heat from within, if you avoid drinking you are setting yourself up for dehydration.
When and if you ever jog, run a race of any length they will provide water along the route. Depending on the temperature, weather; you should have water every mile or every 2 miles. Obviously if it is 10 degrees and the water is freezing, you may not have water, and you probably won't be sweating.
Over the weekend on my 2 days off, I forgot I was going to have to walk home from the Race track, about 1.5 miles.My sister drove us to within 2 blocks of our seats, but the traffic is way too bad for her to pick us up. Thanks, sis. So I did get some walking in, but I'm not counting it towards any kind of workout.
Today, I jogged about 1.5 miles, and walked .25. Did just fine, but now I need to work on my breathing. All this time I've been concentrating on the legs, joints, etc. But I now need to get the breathing together. How you say? And shouldn't it be automatic. Yes, it is automatic, but you can get your breathing in a rhythm that will put you in a zone that makes the running 100 % better and automatically faster. Once again trust me on this.
More later for now I will say, exhale deeply all at once, then slowly take a breath allowing your lungs to fill, then exhale again. It may seem very odd at first, but with practice it will become second nature. This breathing is for when you are jogging/running, not when you are sitting in the recliner. You don't want to be panting the whole way. More later, sheesh, somehow I have to keep you coming back.
Talk about the mystery women, today there was a whole pack of them. Not sure what I got into, but it was perhaps a beginning running club or group of some sort. As I approached the park I saw this group walking and then together as a group they started a jog about 1/2 way around the park. I passed them as they stopped to stretch and don't know what happened after that. As it was about 1 hour earlier than I normally run, I may not see them for a week.
So the plot thickens. God Bless, see you tomorrow, Captain
Tuesday, May 31, 2011
Saturday, May 28, 2011
Day 18 of Training
I walked 1.7 today. It was one of those beautiful mornings, sun was out, temp. was around 58 degrees. As I walked through the park, families were starting to get the picnics set up with the games for later, people were walking their dogs, each one carrying plastics bags to pick up, well, you know what.
I walked just to rest everything, am noticing no strains, no hurts, just resting. I did jog around 4-5 miles total this week. Up from nothing 18 days ago, so rest is good.
As I said I'm going to the Indy Race tomorrow and Monday is an off day so I will get 2 more days of rest. Which might be good as the next 2 days are supposed to be around 90 degrees.
So have a great Memorial day week end, and let's remember our Vets, both those protecting us now, and those who gave their lives for our freedom.
God Bless, Captain
I walked just to rest everything, am noticing no strains, no hurts, just resting. I did jog around 4-5 miles total this week. Up from nothing 18 days ago, so rest is good.
As I said I'm going to the Indy Race tomorrow and Monday is an off day so I will get 2 more days of rest. Which might be good as the next 2 days are supposed to be around 90 degrees.
So have a great Memorial day week end, and let's remember our Vets, both those protecting us now, and those who gave their lives for our freedom.
God Bless, Captain
Friday, May 27, 2011
Day 17 of Training
Cool 53 degrees and cloudy, great jog. I didn't take any water, ran in a t-shirt, felt the goose bumps but it was very nice. Jogged a complete 1.3 miles, got into my breathing ( that keeps me from panting like a dog ), felt like a good even pace, but not pushing it too much. May just walk tomorrow, then I'm taking 2 days off. Sunday and Monday.
Why? You Ask. My son and I got tickets to the Indy 500, The Centennial race. I know it is the only one I will see ( Centennial ) and he has never been that I know of. We go to the Brickyard every year, but that has become tradition with the men of the family, about 9 of us now.
So next week, thinking I will move my jogging distance up to the whole 1.7 on a couple of days, with lower miles in between, maybe no walking except for cool down.
Maybe I should mention, stretching and cool down. What I do. For these training jogs and runs, I do not stretch ahead of the run. I believe I start out slow enough to feel my body's strengths and weakness that I'm ok. Most people stretch after their runs when the muscles are warmed up and more pliable. After the run, I always walk at least 4 blocks, down and back, to stretch my legs, ankles, etc. using exaggerated strides to really pull and push the ligaments around the joints.
Now, if it is a race, I will defiantly stretch before hand, and I will jog slowly 1/4 mile or whatever before the race. Because now you're in a race and your going to be starting out much quicker. We'll talk about this more, but do not be a rabbit and start the race with sprinting to get to that first mile marker. You will be sorry big time. As you will be out of wind, out of energy and in general feel like crap and even wonder if you can finish. I've been there and done that, Trust me. And you will after you forget my words and find out yourself.
See you tomorrow, God Bless, Captain
Why? You Ask. My son and I got tickets to the Indy 500, The Centennial race. I know it is the only one I will see ( Centennial ) and he has never been that I know of. We go to the Brickyard every year, but that has become tradition with the men of the family, about 9 of us now.
So next week, thinking I will move my jogging distance up to the whole 1.7 on a couple of days, with lower miles in between, maybe no walking except for cool down.
Maybe I should mention, stretching and cool down. What I do. For these training jogs and runs, I do not stretch ahead of the run. I believe I start out slow enough to feel my body's strengths and weakness that I'm ok. Most people stretch after their runs when the muscles are warmed up and more pliable. After the run, I always walk at least 4 blocks, down and back, to stretch my legs, ankles, etc. using exaggerated strides to really pull and push the ligaments around the joints.
Now, if it is a race, I will defiantly stretch before hand, and I will jog slowly 1/4 mile or whatever before the race. Because now you're in a race and your going to be starting out much quicker. We'll talk about this more, but do not be a rabbit and start the race with sprinting to get to that first mile marker. You will be sorry big time. As you will be out of wind, out of energy and in general feel like crap and even wonder if you can finish. I've been there and done that, Trust me. And you will after you forget my words and find out yourself.
See you tomorrow, God Bless, Captain
Thursday, May 26, 2011
Day 16 of Training
We survived the storms last night, now it is just raining and cooler, like 68 degrees. This morning I jogged and walked the 1.7 course thru our local park. I saw 2 trees blown over, but that was all. I guess downtown an old building lost it's roof. Oh well, minor compared to other parts of the nation.
My jog was uneventful, I was able to pick a spot between rain showers and didn't get wet. And yes I've had my shower so aren't you all happy.
Short and sweet today, stay with it, slow and steady.
God Bless, Captain
My jog was uneventful, I was able to pick a spot between rain showers and didn't get wet. And yes I've had my shower so aren't you all happy.
Short and sweet today, stay with it, slow and steady.
God Bless, Captain
Wednesday, May 25, 2011
Day 15 Weather Getting Hotter
When I left the house it was 77, humidity @ 75 and windy. I can't stress enough to take along water. Today I jogged 1 mile, started out feeling rough, after about 1/3 of the way things started to ease out. Remember the run most likely will not feel the same at the start, during, and the end, stay with it. Lots of times at the beginning I will feel like I'm plodding along, my feet are not striking the ground smoothly, just feels rough, but after maybe 1/4 mile it just automatically starts coming together. Stay with it.
Yes, I'm sweating, I'll be showering in a minute, just hold your horses. The heat takes it out of you much quicker so learn that and don't assume you can't do this running thing. It will come naturally. You will notice that I'm not talking anything about speed, or trying to speed up my runs any. TOO EARLY
We're " base building", I know it is boring as all get out, but believe me the speed will start to come naturally. You will be jogging and all of a sudden will realize that you are going faster. Trust me on that.
I can't tell you but so many times, slow and steady.
You will notice if you are reading closely, that my method of base building is a longer workout ( slow ), then back off for a couple of days, then increase again. When we start getting to 3 and 4 miles. I just don't run 3 miles everyday. I will run 4 miles, then next day back to 1 mile, next up to 1.7, then up to 3.5, then down to 2, then 4. See what I mean. Longer then let your body rest for couple of days, then long. Back and forth to build that base. Even now speed is not important.
It's a long journey, and the goal is no injury. You'll see it happen here, and if you're running with me from the start you will feel it happen in your runs.
See you tomorrow, God Bless, Captain
Yes, I'm sweating, I'll be showering in a minute, just hold your horses. The heat takes it out of you much quicker so learn that and don't assume you can't do this running thing. It will come naturally. You will notice that I'm not talking anything about speed, or trying to speed up my runs any. TOO EARLY
We're " base building", I know it is boring as all get out, but believe me the speed will start to come naturally. You will be jogging and all of a sudden will realize that you are going faster. Trust me on that.
I can't tell you but so many times, slow and steady.
You will notice if you are reading closely, that my method of base building is a longer workout ( slow ), then back off for a couple of days, then increase again. When we start getting to 3 and 4 miles. I just don't run 3 miles everyday. I will run 4 miles, then next day back to 1 mile, next up to 1.7, then up to 3.5, then down to 2, then 4. See what I mean. Longer then let your body rest for couple of days, then long. Back and forth to build that base. Even now speed is not important.
It's a long journey, and the goal is no injury. You'll see it happen here, and if you're running with me from the start you will feel it happen in your runs.
See you tomorrow, God Bless, Captain
Tuesday, May 24, 2011
Day 14 of Training
Today was about 71 degrees and sunny. I walked and ran the 1.7 route, with 1.25 jogged in the middle of 2 walks. Felt very comfortable, took water. Had to stop, sit down on the curb and pick a small pebble or something out of the side of my shoe ( during the start up walk ) that would have been uncomfortable and maybe a blister if I had ignored it the rest of the way. If that happens again, I may have to go to socks. Just some debris that get stuck to the bottom of my shoe for a second, then it flys loose and somehow right into your shoe.....bummer.
I saw another mystery woman ahead of me when I got to the city park ( I will say mystery, because I don't know who she is ). The pony tail from her hair was just swishing back and forth. Now before you start calling me a dirty old man. Remember, there's no way I can run faster and catch her even if she was 80 years old, and I'm sure she would run right by me, if I was somehow in front of her. So not to worry. We, men, can dream can't we?????? Also 3 walkers passed me going in the opposite direction, now you have the whole story.
The jog was good, I did not at any time want to quit today, in fact, I was only going to jog 1 mile, but it felt fine, so I went the extra 1/4 mile.
Now I talked about building a base slowly, to give you an idea. Using www.activetrainer.com and recording my walks and distances everyday for the last 2 weeks. It shows that from that 1st Tuesday starting from nothing, the first week I walked a total of 6.3 miles, and last week was @ 9.4 miles. Remember I also talked of not increasing your distance but around 10% per week. So you can see I am a rebel, also I still have some base left from last year. So if you are a total beginner, be careful, do not try to match me step for step. Learn to listen to your body, and understand what it is saying about when to slow down, and when to continue.
See you tomorrow, I've quit sweating, so time to shower, I know you're saying, Thank goodness!!!!!!!
God Bless, Captain
I saw another mystery woman ahead of me when I got to the city park ( I will say mystery, because I don't know who she is ). The pony tail from her hair was just swishing back and forth. Now before you start calling me a dirty old man. Remember, there's no way I can run faster and catch her even if she was 80 years old, and I'm sure she would run right by me, if I was somehow in front of her. So not to worry. We, men, can dream can't we?????? Also 3 walkers passed me going in the opposite direction, now you have the whole story.
The jog was good, I did not at any time want to quit today, in fact, I was only going to jog 1 mile, but it felt fine, so I went the extra 1/4 mile.
Now I talked about building a base slowly, to give you an idea. Using www.activetrainer.com and recording my walks and distances everyday for the last 2 weeks. It shows that from that 1st Tuesday starting from nothing, the first week I walked a total of 6.3 miles, and last week was @ 9.4 miles. Remember I also talked of not increasing your distance but around 10% per week. So you can see I am a rebel, also I still have some base left from last year. So if you are a total beginner, be careful, do not try to match me step for step. Learn to listen to your body, and understand what it is saying about when to slow down, and when to continue.
See you tomorrow, I've quit sweating, so time to shower, I know you're saying, Thank goodness!!!!!!!
God Bless, Captain
Sunday, May 22, 2011
Day 13 of Training
I left the house jogging in a light rain but above me were blue skies, so I continued. After all I had checked the weather radar before I left. I carried water, jogged in the new shoes, etc. The distance was 1 mile partly because I had built up to that and tomorrow was a day of rest. I made it just fine, but I have to tell you.
Remember for the last 2 weeks that mentally my mind wanted to jog any number of times. Well today, my mind wanted me to stop any number of times. Funny how your mind wants to run and change your life on a moment to moment basis. But I didn't stop and walk because I had a goal and that was more important. And the goal will be most important on a daily basis for the next year.
Now I should say that with the long term goal in mind, you can and should allow changes and adjustments to your schedule. There will be times that you take 2-4 days off in a row. Listen to your body, but also remember your goal. Your body will not say " stop right now, don't go any farther". It will say give me a little rest. And that is perfectly ok.
So, I will see you on Day 14 which will be Tuesday.
God Bless, Captain
Remember for the last 2 weeks that mentally my mind wanted to jog any number of times. Well today, my mind wanted me to stop any number of times. Funny how your mind wants to run and change your life on a moment to moment basis. But I didn't stop and walk because I had a goal and that was more important. And the goal will be most important on a daily basis for the next year.
Now I should say that with the long term goal in mind, you can and should allow changes and adjustments to your schedule. There will be times that you take 2-4 days off in a row. Listen to your body, but also remember your goal. Your body will not say " stop right now, don't go any farther". It will say give me a little rest. And that is perfectly ok.
So, I will see you on Day 14 which will be Tuesday.
God Bless, Captain
Saturday, May 21, 2011
Day 12 of Training
72 degrees and cloudy, I walked 1.7 and of that jogged about 3/4 mile, new shoes, no socks, all is ok. The shin sore spot has not reappeared, and all else is ok. Tomorrow will be the last day before a day off of rest. Then I'm thinking it is time to start jogging, no more walking. We'll see.
Also to we have to have a starting place to gauge our progress, so I glanced at my watch at the start of this training trip and it took me about 30 minutes, for the record that is a 17:39 pace. Almost twice my goal. But I know it will come to me automatically as I progress in base building. I mean I know I had the ability to run @ a 9 Min pace last Feb, of 2010 so the speed is there. I just have to build the solid base and conditioning that it takes. Nothing comes easy. Not in business, not in politics, not in building a church, not in building a marriage.
But the goals are obtainable if you have a solid plan and the determination to succeed.
No mystery women today, no mystery's at all.
Have a great day, God Bless, Captain
Also to we have to have a starting place to gauge our progress, so I glanced at my watch at the start of this training trip and it took me about 30 minutes, for the record that is a 17:39 pace. Almost twice my goal. But I know it will come to me automatically as I progress in base building. I mean I know I had the ability to run @ a 9 Min pace last Feb, of 2010 so the speed is there. I just have to build the solid base and conditioning that it takes. Nothing comes easy. Not in business, not in politics, not in building a church, not in building a marriage.
But the goals are obtainable if you have a solid plan and the determination to succeed.
No mystery women today, no mystery's at all.
Have a great day, God Bless, Captain
Friday, May 20, 2011
Day 11 of Long Term Plan
Today was Sunny, 72 degrees, just beautiful. I walked the original route today, 1 mile, no jogging, rest everything after pushing a little the last 2 days. Remember, we have lots of joints involved here, toes, ankles, knees, hips, that are going to be taking a pounding the next year; and they all have to work right in order to succeed.
I wanted to try and add an image here, guess it worked. I'm the one in the gray stocking hat, and I guess my time is no longer a secret since you can see 45:35. This was for my 5 Mile race in Feb of 2010. I ran this with my friend John who finished out of the picture and didn't look so winded. I'm not sure I could have run another mile, so this distance and time was pushing my training at this point. This gives you some idea of what the next year is going have to look like in order to run 13.1 miles @ a 9 min. pace. Yes, that is my goal. Finish right at 2 hours.
That's why I keep harping on this slow " base building" to get to your goal. Really, I can't imagine running 6 miles anytime soon let alone 13, as I'm only walking 1.7 at the most. But it's " baby steps". First you have to crawl before you can walk.......... It takes time and it's much better injury free.
You might think with running you will suffer a lot of injuries as much I talk about them. But that is not true. You suffer injuries and soreness when trying to go too far too fast which slow your training down and it get's frustrating after a while. So slow is the way.
Well, I've got some yard work to do, bought tomato stakes this morning for when they are taller.
So take it easy and see you tomorrow.
God Bless, Captain
Thursday, May 19, 2011
Day 10
Another day, another outing. But, the Sun was out it felt great, the temperature was in the 60's and heading higher. Walked and ran 1.7 miles. Ok, jogged about 1/2 mile, new shoes, no socks all is fine on the break in period. I know one thing my water bottle is too heavy for any long runs. It is a Wal-Mart cheaper but made from hard plastic with a goofy lid, I guess the thickness of the plastic is supposed to keep your coolant cooler for a longer period of time. I'm on the look out for one of the even cheaper plastic give-a ways at home shows, and booths at Expo's, I don't even know if you can buy them.
I say I jogged 1/2 mile, that's a guess, it really is not important at this point. Nor is time spent on the activity. I'm going through a slow process that I call "base building". I can't and shouldn't and neither should you go and enter a 5K race in the next 30 days. You're setting yourself up for injury and time away from training. Remember this is a loooonnnnnngggg journey. And during these early times out I do not even think of starting the stop watch on my wrist watch to time myself. All it does it make you want to run faster than you should. You constantly want to look down and take a peek at the watch to see how your doing, and guess what, you automatically pick up the pace. All in good time.
You will be the first to know when I start thinking about running a race and the results expected. And then I will tell you about past races/times that would become a goal. I will say that I last started up running in Oct. of 09, and I ran a 5K on Jan 1,10. You know, one of those "Race into the New Year" things, and in Indiana the temperature was 2 degrees with a wind chill - 15. But I was there and I didn't let the weather dictate my participation. My next race was a 5 miler on Feb 20th and the temperature was in high 20's to low 30's.
This race meant alot to me because it was the first time I ran a race with a friend. I'll call him John, cause that's his name, we wrestled together in High School ( we were on the High School Wrestling team, get your mind out of the gutter ). Of course, in life you go different ways and life takes it's course, but over the years we have maintained a loose connection. Occasionally seeing each other @ Reunions, etc. Now, I train by myself, I have always run races by myself, I've never found anyone of the same speed, and time frame to actually train together. Guess, I'm an introverted loser :-).
Anyways, John has run in many Marathon's, yes, 26.2 miles, in fact he is on a mission to run a Marathon in all 50 states. So, he contacted me and we ran the 5 mile race together, side by side and talking some of the way, and yes he stayed with me. I knew he could run faster and was in much better shape, so about 1/2 mile from the finish line I told him to go ahead if he wanted to hit a certain time. Well, he did, so obviously he beat me by about 30 seconds. Never again, I'll tell you. He lives out of state, but I talked to him and if God and schedules allows it we will run the Mini next May together again. My only goal is to run him in the ground, hahahahahaha, John, just kidding.
I can't believe I'm becoming a chatty Cathy on this blog. One of these days I will figure out how to post some pics.
No mystery woman today, still looking for reality here.
God bless, Captain
I say I jogged 1/2 mile, that's a guess, it really is not important at this point. Nor is time spent on the activity. I'm going through a slow process that I call "base building". I can't and shouldn't and neither should you go and enter a 5K race in the next 30 days. You're setting yourself up for injury and time away from training. Remember this is a loooonnnnnngggg journey. And during these early times out I do not even think of starting the stop watch on my wrist watch to time myself. All it does it make you want to run faster than you should. You constantly want to look down and take a peek at the watch to see how your doing, and guess what, you automatically pick up the pace. All in good time.
You will be the first to know when I start thinking about running a race and the results expected. And then I will tell you about past races/times that would become a goal. I will say that I last started up running in Oct. of 09, and I ran a 5K on Jan 1,10. You know, one of those "Race into the New Year" things, and in Indiana the temperature was 2 degrees with a wind chill - 15. But I was there and I didn't let the weather dictate my participation. My next race was a 5 miler on Feb 20th and the temperature was in high 20's to low 30's.
This race meant alot to me because it was the first time I ran a race with a friend. I'll call him John, cause that's his name, we wrestled together in High School ( we were on the High School Wrestling team, get your mind out of the gutter ). Of course, in life you go different ways and life takes it's course, but over the years we have maintained a loose connection. Occasionally seeing each other @ Reunions, etc. Now, I train by myself, I have always run races by myself, I've never found anyone of the same speed, and time frame to actually train together. Guess, I'm an introverted loser :-).
Anyways, John has run in many Marathon's, yes, 26.2 miles, in fact he is on a mission to run a Marathon in all 50 states. So, he contacted me and we ran the 5 mile race together, side by side and talking some of the way, and yes he stayed with me. I knew he could run faster and was in much better shape, so about 1/2 mile from the finish line I told him to go ahead if he wanted to hit a certain time. Well, he did, so obviously he beat me by about 30 seconds. Never again, I'll tell you. He lives out of state, but I talked to him and if God and schedules allows it we will run the Mini next May together again. My only goal is to run him in the ground, hahahahahaha, John, just kidding.
I can't believe I'm becoming a chatty Cathy on this blog. One of these days I will figure out how to post some pics.
No mystery woman today, still looking for reality here.
God bless, Captain
Wednesday, May 18, 2011
Day 9 of 1 year plan
Still a light misty drizzle here in central Indiana, I really think it will end sometime soon, but still good conditions for walking and running.
Today I walked 1.7 miles in the new shoes and no socks, so I think I'm getting them broken in ok. No signs of blisters or problems. I must admit I jogged some today, maybe about 1/4 mile. You know I've been fighting that and today my mind said " you just can't start running over 1 mile next week, so let's give those muscles a wake up call". No sprinting or even running, just a slow jog.
To give you an idea I think you are jogging when you're pace per mile is in the 11-15 minutes range. Running begins at around 10 minutes and below, now that is just my opinion. To give you an idea of pace the elite runners, I mean the winners of the Mini, the Boston Marathon, will run at a sub 5 minute per mile pace. That is unbelievable to me. A marathon is 26.2 miles. I could stand at the 25 mile marker and when the leader comes by 25 miles, I could take off running and not beat him or her to the finish line. That just blows my mind, that they are that fast.
And NO that is not even close to my goal for the Mini. Although I did officially enter today, so now the financial commitment has been made.
I hope this is not getting to boring for any readers out there. I just don't have any stories of dogs, cats or even squirrels chasing me or attacking or anything like that. Maybe I can make up something soon to throw some suspense in this blog. Maybe I'll write this like a mystery novel and start bringing in new characters, and make someone disappear or something interesting.
Yeah, that's it, I'll see this beautiful mystery woman running off in the distance , and as I seem to gain ground on her, like I can almost start to converse with her. The image fades away, was it real or just a mirage? Will she return in the future, or is she gone forever?
Stay tuned..........
Anyways, hope your getting some enjoyment out of this and maybe learning more about running that perhaps you will be inspired to run, walk or exercise in some way. You will live longer and better.
God bless, Captain
Today I walked 1.7 miles in the new shoes and no socks, so I think I'm getting them broken in ok. No signs of blisters or problems. I must admit I jogged some today, maybe about 1/4 mile. You know I've been fighting that and today my mind said " you just can't start running over 1 mile next week, so let's give those muscles a wake up call". No sprinting or even running, just a slow jog.
To give you an idea I think you are jogging when you're pace per mile is in the 11-15 minutes range. Running begins at around 10 minutes and below, now that is just my opinion. To give you an idea of pace the elite runners, I mean the winners of the Mini, the Boston Marathon, will run at a sub 5 minute per mile pace. That is unbelievable to me. A marathon is 26.2 miles. I could stand at the 25 mile marker and when the leader comes by 25 miles, I could take off running and not beat him or her to the finish line. That just blows my mind, that they are that fast.
And NO that is not even close to my goal for the Mini. Although I did officially enter today, so now the financial commitment has been made.
I hope this is not getting to boring for any readers out there. I just don't have any stories of dogs, cats or even squirrels chasing me or attacking or anything like that. Maybe I can make up something soon to throw some suspense in this blog. Maybe I'll write this like a mystery novel and start bringing in new characters, and make someone disappear or something interesting.
Yeah, that's it, I'll see this beautiful mystery woman running off in the distance , and as I seem to gain ground on her, like I can almost start to converse with her. The image fades away, was it real or just a mirage? Will she return in the future, or is she gone forever?
Stay tuned..........
Anyways, hope your getting some enjoyment out of this and maybe learning more about running that perhaps you will be inspired to run, walk or exercise in some way. You will live longer and better.
God bless, Captain
Tuesday, May 17, 2011
Day 8, 7 was Rest
Completed my walk today, right now I'm eating a chocolate Dilly Bar. Today in Indiana it was 48 degrees with a very slight misty rain falling. I wore my new shoes, no socks, on this walk and they were fine.
Walked 1.3 miles today, still no jogging. I should say that on Sunday I walked 1.7 miles, maybe that's why I had that little twinge in my shin area. Remember, I already talked about too far too fast, and I can't keep with the plan. Last Tuesday I started with 1 mile and on day 6 I was pushing 1.7, too far too fast. I will try to control myself. Again, mentally, I, maybe you, want to go farther because everything feels good and you say why not. You soon remember why.
I want to tell you about a web site that I found and it's free for the basics, http://www.activetrainer.com/ here's why. In the old days, early 80's, I kept a spiral notebook of my daily runs and times, I had a plan of what I needed to do each week, I added up the mileage, I entered any races that I ran and the times, etc., so I had a record of it. Well, the internet came along and it got really easy.
Active trainer.com You can set up your own account for free and log in each time you need to enter a run, walk. What's cool, as you enter a workout, you can enter strength training, swimming, cycling, etc and it keeps track of everything. Under a tab called reports you can instantly see how many miles you ran for the week, the month, whatever. Also cool, under routes, you can map your route on city streets and it will give you the length. So you don't have to get in the car and drive a route to get the mileage.
It also has some pay sections where you can access downloadable training plans to run a 5K, a 10K, etc. But I honestly think you can Google what you need for free. In general this is a good place to start if you want to know more than what I'm telling you.
So, the plan is to continue slowly, not too far too fast..............please keep telling me that.
God bless, Captain
Walked 1.3 miles today, still no jogging. I should say that on Sunday I walked 1.7 miles, maybe that's why I had that little twinge in my shin area. Remember, I already talked about too far too fast, and I can't keep with the plan. Last Tuesday I started with 1 mile and on day 6 I was pushing 1.7, too far too fast. I will try to control myself. Again, mentally, I, maybe you, want to go farther because everything feels good and you say why not. You soon remember why.
I want to tell you about a web site that I found and it's free for the basics, http://www.activetrainer.com/ here's why. In the old days, early 80's, I kept a spiral notebook of my daily runs and times, I had a plan of what I needed to do each week, I added up the mileage, I entered any races that I ran and the times, etc., so I had a record of it. Well, the internet came along and it got really easy.
Active trainer.com You can set up your own account for free and log in each time you need to enter a run, walk. What's cool, as you enter a workout, you can enter strength training, swimming, cycling, etc and it keeps track of everything. Under a tab called reports you can instantly see how many miles you ran for the week, the month, whatever. Also cool, under routes, you can map your route on city streets and it will give you the length. So you don't have to get in the car and drive a route to get the mileage.
It also has some pay sections where you can access downloadable training plans to run a 5K, a 10K, etc. But I honestly think you can Google what you need for free. In general this is a good place to start if you want to know more than what I'm telling you.
So, the plan is to continue slowly, not too far too fast..............please keep telling me that.
God bless, Captain
Sunday, May 15, 2011
Day 6 of 1 year plan
As this is the 6th day I will rest tomorrow. Today was a misty drizzle coming down, around 58 degrees, really a good day for a runner or walker. You will not melt no matter what others say. It's all in your mind and you just do it, if you are committed, there are no excuses. Well, maybe lighting, but I have run in it before, 30 years ago, before the government informed us it could be dangerous to anyone in a 75 mile radius of seeing a lightning bolt. Kind of talking tongue in cheek there, don't bring unnecessary hazard to yourself or others.
My mind is sure pushing me to start jogging, by I'm resisting at this point. Glad I did, towards the end of the walk I could feel just the slightest little pain in my left shin, not much, but it was there and I will be watching it, so tomorrow's rest will come at a good time. Not the whole shin, but a small area about as big as half a thumb.
This afternoon, I'm off with my wife to the grandson's 3rd birthday party at the daughter's house. Sure it will be fun and lot's of food to eat. Looks like the rain and wetness may contain the activities to inside. Happy Birthday, Jackson...............
See you in a couple of days,
God bless, Captain
My mind is sure pushing me to start jogging, by I'm resisting at this point. Glad I did, towards the end of the walk I could feel just the slightest little pain in my left shin, not much, but it was there and I will be watching it, so tomorrow's rest will come at a good time. Not the whole shin, but a small area about as big as half a thumb.
This afternoon, I'm off with my wife to the grandson's 3rd birthday party at the daughter's house. Sure it will be fun and lot's of food to eat. Looks like the rain and wetness may contain the activities to inside. Happy Birthday, Jackson...............
See you in a couple of days,
God bless, Captain
Saturday, May 14, 2011
Day 5 of Mini training
The world is right again as the missing posts suddenly reappear. Hurray!!!!!
Today is Saturday and I walked to and around the park in Lebanon. Very nice and peaceful. One runner passed me going in the opposite direction, I'm still walking in the old running shoes at this point.
Morning was cooler, 66 degrees, mostly cloudy, the weathermen say rain today, but I swear... until the weather is within 50 miles of your location, they don't have a clue. Highest paid people, that can't get it right. Except politicians of course.
I'm thinking at least 1 more week of walking, then I will start some slow jogs during the walk. Like jog 3 blocks, then walk 6, then jog 3, on and on. Working back into it slowly, it's a long journey.
For the record I usually workout ( run) 6 days a week with 1 rest day. Remembering that not every day is the same workout. I will mix in slower runs with a little faster sections during the run. I will run different routes during the week, meaning, I will run 1 mile, then the next day I will run 3 miles, then back down to 1.5. There's a reason for that....and as soon as I remember I will let you know. :-) Now the above situation is when I'm actually running, not at the present time while walking.
That's about it for today, see you in Church tomorrow, God bless, Captain
Today is Saturday and I walked to and around the park in Lebanon. Very nice and peaceful. One runner passed me going in the opposite direction, I'm still walking in the old running shoes at this point.
Morning was cooler, 66 degrees, mostly cloudy, the weathermen say rain today, but I swear... until the weather is within 50 miles of your location, they don't have a clue. Highest paid people, that can't get it right. Except politicians of course.
I'm thinking at least 1 more week of walking, then I will start some slow jogs during the walk. Like jog 3 blocks, then walk 6, then jog 3, on and on. Working back into it slowly, it's a long journey.
For the record I usually workout ( run) 6 days a week with 1 rest day. Remembering that not every day is the same workout. I will mix in slower runs with a little faster sections during the run. I will run different routes during the week, meaning, I will run 1 mile, then the next day I will run 3 miles, then back down to 1.5. There's a reason for that....and as soon as I remember I will let you know. :-) Now the above situation is when I'm actually running, not at the present time while walking.
That's about it for today, see you in Church tomorrow, God bless, Captain
Friday, May 13, 2011
Day 4 of Training
Well, this is a bummer, I had nice comments posted on Days 2 and 3 and the blog system has been down for at least 14 hours and I guess those last 2 posts have been lost. Maybe they will just reappear in time, yeah, right..................
In case they do I will just continue with Day 4.
I'm still walking, have increased the distance to 1.5 miles, still stretching the legs and ankles, working in the shoes with no socks, getting the feet used to rubbing on the insides of the shoes so that blisters will not appear later when running... talk about a bummer. Last year I was running with socks and one day decided to try no socks again. Well, a 2.5 mile run went just fine. The next day I was running for 4 miles and got about 10 blocks and could feel 2 blisters forming on the back of my heals. After about 1/4 mile I stopped dead and took off both shoes and walked back home carrying my shoes, trying to walk in the grass, cause these bare feet have not seen concrete in 40 years. I'm sure that was a sight to see. I got home, put on socks and 2 band aids and then began and finished that 4 mile run. So hopefully, I'm not too old to learn from past mistakes.
The above lesson, also true when buying a new pair of running shoes, break them in, before running a race. I have been known to run 2 miles in the old shoes on a loop route back to the house, and then changing into the new shoes to run 1 mile in them, as a way to break in the new shoes. Trust me on this, read my lips, break in those new shoes before the big race day.
The above note about returning to the house, I will repeat from day 3 posting. I am the type of runner that walks out the front door and begins his run. I can't see driving somewhere else and then running. I have routes of different distances mapped out right from my front door, like 1 mile, 2.5 miles, 4 miles, and 4.5 miles. If I need to run 9 miles later in this training for the mini, I can just double run the 4.5 mile loop.
So I'm about done today, if you're starting or beginning again, go slow, don't risk injury that will sideline you after just starting, because you may not start back up.
God bless, Captain
In case they do I will just continue with Day 4.
I'm still walking, have increased the distance to 1.5 miles, still stretching the legs and ankles, working in the shoes with no socks, getting the feet used to rubbing on the insides of the shoes so that blisters will not appear later when running... talk about a bummer. Last year I was running with socks and one day decided to try no socks again. Well, a 2.5 mile run went just fine. The next day I was running for 4 miles and got about 10 blocks and could feel 2 blisters forming on the back of my heals. After about 1/4 mile I stopped dead and took off both shoes and walked back home carrying my shoes, trying to walk in the grass, cause these bare feet have not seen concrete in 40 years. I'm sure that was a sight to see. I got home, put on socks and 2 band aids and then began and finished that 4 mile run. So hopefully, I'm not too old to learn from past mistakes.
The above lesson, also true when buying a new pair of running shoes, break them in, before running a race. I have been known to run 2 miles in the old shoes on a loop route back to the house, and then changing into the new shoes to run 1 mile in them, as a way to break in the new shoes. Trust me on this, read my lips, break in those new shoes before the big race day.
The above note about returning to the house, I will repeat from day 3 posting. I am the type of runner that walks out the front door and begins his run. I can't see driving somewhere else and then running. I have routes of different distances mapped out right from my front door, like 1 mile, 2.5 miles, 4 miles, and 4.5 miles. If I need to run 9 miles later in this training for the mini, I can just double run the 4.5 mile loop.
So I'm about done today, if you're starting or beginning again, go slow, don't risk injury that will sideline you after just starting, because you may not start back up.
God bless, Captain
Thursday, May 12, 2011
Day Three
It was a little cooler today, and I increased the length to 1.5 miles. Actually wore some kind of athletic shorts, I think they were swimming trunks as the only pocket was the little key pocket sewn inside the waistband. Took only a key to get back in the house and my water. So I'm no longer carrying a cell phone, my reading glasses on my head, billfold, etc. Down to the basics.
I should say that I'm the type of runner that steps outside and starts at the curb. I just never saw the value in driving the car to someplace else to start the run. I have different routes mapped out for different distances. For instance, a route for 1 mile, 2.5 miles, 4 miles, and 4.5 miles. I live in a small town and I don't normally have a problem with automobiles as I do run in the street facing traffic and right at the edge. When actually running I don't want to have to jump curbs, watch for large cracks in the sidewalks, I just want to concentrate on the steps. Also when running actual Road Races, ex. 5K's, 10K's, etc. they are always run in the streets. So again I try to simulate actual racing with my training, ie. get my legs used to running with the slope of the roadway. Most all roads are made to be higher in the middle so the rain water will run off to the road edge. So you are running with your left foot slightly lower than your right foot. Yes, I think it makes a difference.
Yesterday I said we could talk about LSD, but I've changed my mind for now, you'll understand later.
I should say that I see the progression of running as follows. You can walk at a comfortable pace, and then you can speed walk. Next you can jog, and then you can really run ( at this point I'm talking a pace of around 9 minutes a mile speed. Then you can speed it up to actual racing for the road race. I would also say that I'm old school and when I run a race my goal is to run the race, I don't stop and walk any of it, lot's of people do and that's fine, it's just not me. I'm running the race and I will run the race.
During training runs the problem I have is my body is 64 but my mind thinks it is still in my 30's. And what happens is that when I start to run it just feels good and comfortable. And of course I want to run a little farther and faster than I should be running. So I have to be very conscious of that because another problem that runners have is... Too Far Too Fast syndrome. Rule of thumb in all the running publications is only increase your distance 10% per week. So in other words .... if you were to be running 1 mile a day x 5 days in a week = 5 miles, the next week you should only increase your total weekly mileage up to around 5.5 miles. Don't go from running 5 miles a week to running 9 miles, to running 13 miles in just a 2 week period, trust me your courting trouble. Been there, done that.
That's why right now this walking is killing me mentally, but I have a whole year to get it right, and I'm not interested in sitting down for a month to let an injury heal. So this is important, as you will find 1 way or another, take your time and enjoy the run.
Captain
I should say that I'm the type of runner that steps outside and starts at the curb. I just never saw the value in driving the car to someplace else to start the run. I have different routes mapped out for different distances. For instance, a route for 1 mile, 2.5 miles, 4 miles, and 4.5 miles. I live in a small town and I don't normally have a problem with automobiles as I do run in the street facing traffic and right at the edge. When actually running I don't want to have to jump curbs, watch for large cracks in the sidewalks, I just want to concentrate on the steps. Also when running actual Road Races, ex. 5K's, 10K's, etc. they are always run in the streets. So again I try to simulate actual racing with my training, ie. get my legs used to running with the slope of the roadway. Most all roads are made to be higher in the middle so the rain water will run off to the road edge. So you are running with your left foot slightly lower than your right foot. Yes, I think it makes a difference.
Yesterday I said we could talk about LSD, but I've changed my mind for now, you'll understand later.
I should say that I see the progression of running as follows. You can walk at a comfortable pace, and then you can speed walk. Next you can jog, and then you can really run ( at this point I'm talking a pace of around 9 minutes a mile speed. Then you can speed it up to actual racing for the road race. I would also say that I'm old school and when I run a race my goal is to run the race, I don't stop and walk any of it, lot's of people do and that's fine, it's just not me. I'm running the race and I will run the race.
During training runs the problem I have is my body is 64 but my mind thinks it is still in my 30's. And what happens is that when I start to run it just feels good and comfortable. And of course I want to run a little farther and faster than I should be running. So I have to be very conscious of that because another problem that runners have is... Too Far Too Fast syndrome. Rule of thumb in all the running publications is only increase your distance 10% per week. So in other words .... if you were to be running 1 mile a day x 5 days in a week = 5 miles, the next week you should only increase your total weekly mileage up to around 5.5 miles. Don't go from running 5 miles a week to running 9 miles, to running 13 miles in just a 2 week period, trust me your courting trouble. Been there, done that.
That's why right now this walking is killing me mentally, but I have a whole year to get it right, and I'm not interested in sitting down for a month to let an injury heal. So this is important, as you will find 1 way or another, take your time and enjoy the run.
Captain
Wednesday, May 11, 2011
Day 2 of 1 year training
I know you've been waiting on this update. At 10:30 am it was 80 degrees, so I chose to walk earlier in the day, still in regular clothes, no special running gear at this point. Took along water, very important to stay hydrated, and yes I felt a bead of perspiration on my forehead as I finished the same walk and distance as yesterday. Still just trying to wake those leg and ankle muscles up from their hibernation.
And I must say to all.... After just 1 walk yesterday I did feel more energy later in the day, I know that is hard to believe. It just seems that when you expend energy on any kind of exercise you should feel worn out and more ready to rest, but I must have heard that from a smoking buddy would couldn't see himself exercising in a million years. You will feel energized with exercise of any type.
I now have on my new running shoes, trying to slowly break them in around the house. I like Asics brand the best, but that is just my opinion. They have room in the toe area, and are very cushioned. A few years ago I bought a pair of Saucony and wore them ( walking ) and I could feel a soreness in my lower back ( remember I'm old ). They just tilted my body in a different way, or the strike of my feet with the pavement was different and caused a change in my gait. I was able to take them back and exchange them for another pair of Asics.
If you are new to walking and or running I would say spend the money and go to a specialized running store. They are much more knowledgeable and will let you run up and down the sidewalk outside their store while watching your feet strike the concrete and note if you may or may not have problems with that particular shoe. Starting out right is so important, trying to save money with the discount store brand now will cost you dearly in your training and future as a walker or runner. I would say most people stop running because they begin a program and then suffer a small injury, sore knee or knees, calf soreness, ankle strains or soreness, and they stop their training and never start back up again. Yes I've had shin splints and they are not fun.
Ladies and gentleman, whatever you do start slowly, one run is not the end of the trail. A 13.1 mile mini does not end after only 1 mile. Its a long journey and the best way to enjoy it is to pace yourself and run injury free. Runners train with the mindset of LSD. Let's talk about that tomorrow and no it's not drugs, we're talking health here.
Captain
And I must say to all.... After just 1 walk yesterday I did feel more energy later in the day, I know that is hard to believe. It just seems that when you expend energy on any kind of exercise you should feel worn out and more ready to rest, but I must have heard that from a smoking buddy would couldn't see himself exercising in a million years. You will feel energized with exercise of any type.
I now have on my new running shoes, trying to slowly break them in around the house. I like Asics brand the best, but that is just my opinion. They have room in the toe area, and are very cushioned. A few years ago I bought a pair of Saucony and wore them ( walking ) and I could feel a soreness in my lower back ( remember I'm old ). They just tilted my body in a different way, or the strike of my feet with the pavement was different and caused a change in my gait. I was able to take them back and exchange them for another pair of Asics.
If you are new to walking and or running I would say spend the money and go to a specialized running store. They are much more knowledgeable and will let you run up and down the sidewalk outside their store while watching your feet strike the concrete and note if you may or may not have problems with that particular shoe. Starting out right is so important, trying to save money with the discount store brand now will cost you dearly in your training and future as a walker or runner. I would say most people stop running because they begin a program and then suffer a small injury, sore knee or knees, calf soreness, ankle strains or soreness, and they stop their training and never start back up again. Yes I've had shin splints and they are not fun.
Ladies and gentleman, whatever you do start slowly, one run is not the end of the trail. A 13.1 mile mini does not end after only 1 mile. Its a long journey and the best way to enjoy it is to pace yourself and run injury free. Runners train with the mindset of LSD. Let's talk about that tomorrow and no it's not drugs, we're talking health here.
Captain
Tuesday, May 10, 2011
Day 1 of a 1 year plan
Next year I will turn 65 in March, I thought it would be a challenge that would be both fun ( maybe ) and an accomplishment to finish a Mini Marathon ( 13.1 miles ) again. Yes I have run a Mini before but I was much younger and my body was more forgiving of aches and pains.
My last Mini was in 1999, the one before that was around 5 or 6 years, and before that I don't remember exactly but in the early 80's. Don't ask me why I can't stay with running. It seems that I set a goal and once met, I drift away from the daily training.
When running a Mini I have in the past run the Indy Mini Marathon which is the first Saturday in May, in Indianapolis, IN. Which was just run on May the 7th, 2011. So as you can see I now have 1 year to train.
Today was day 1. I walked 1 mile. I put on my older running shoes, no socks, regular shorts a black T-shirt and walked. I did not even try to jog a block, just walking. I tried emphasize the stride, to really stretch my ankle muscles, the foot ( from toe to heel )the calves and in general to use some muscles. I did carry water as it was sunny and 80 degrees.
I should say I am not totally out of, out of shape, but definitely not ready to run. I found out in 2009 that your muscles do not have the elasticity and give that they did when I was in my 30's. Yes, I started running again in April of 2009, within in 2 weeks, I ran over 2 miles because of a early Easter morning run sponsored by our church, well, immediately my knee was sore and I quit running until the fall of '09. I did begin running again at that time, and run throughout the winter, running a 5 K on Jan 2,2010 @ just under 30 minutes, and 5 miler @ 45;38 which makes it around a 9 minute pace. Not bad, but certainly won't win any races. Those young people are really, really fast.
More next time, I will try to provide updates daily and will gladly answer questions as needed
Captain
My last Mini was in 1999, the one before that was around 5 or 6 years, and before that I don't remember exactly but in the early 80's. Don't ask me why I can't stay with running. It seems that I set a goal and once met, I drift away from the daily training.
When running a Mini I have in the past run the Indy Mini Marathon which is the first Saturday in May, in Indianapolis, IN. Which was just run on May the 7th, 2011. So as you can see I now have 1 year to train.
Today was day 1. I walked 1 mile. I put on my older running shoes, no socks, regular shorts a black T-shirt and walked. I did not even try to jog a block, just walking. I tried emphasize the stride, to really stretch my ankle muscles, the foot ( from toe to heel )the calves and in general to use some muscles. I did carry water as it was sunny and 80 degrees.
I should say I am not totally out of, out of shape, but definitely not ready to run. I found out in 2009 that your muscles do not have the elasticity and give that they did when I was in my 30's. Yes, I started running again in April of 2009, within in 2 weeks, I ran over 2 miles because of a early Easter morning run sponsored by our church, well, immediately my knee was sore and I quit running until the fall of '09. I did begin running again at that time, and run throughout the winter, running a 5 K on Jan 2,2010 @ just under 30 minutes, and 5 miler @ 45;38 which makes it around a 9 minute pace. Not bad, but certainly won't win any races. Those young people are really, really fast.
More next time, I will try to provide updates daily and will gladly answer questions as needed
Captain
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