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
Tuesday, May 17, 2011
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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