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
Wednesday, May 25, 2011
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
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