Easy running pays off for RW forumite

I wanted to post this question and answer from the beginners forum on Runner's World web site. I think it's an awesome testament to the importance of aerobic base building and thelearnedfoot couldn't have said it better.

RyanRC187:
"For the last 8 weeks I had followed the 5k program I found on the front page of runnersworld.com and all seemed to be going fine. I haven't really ran to see if my 5k time has dropped, but I'm sure that it has as I've been upping my miles a few at a time week by week and included some speedwork as well.

This is what I have found to be the prevalent line of thought on how to improve on most running sites... simultaneously up your miles a bit at a time, as well as utilizing speedwork once or twice a week.

I was speaking to someone else however who runs a sub 4:20 mile and was told that I should focus almost solely on distance running until I'm up to about 50 miles per week to build a strong base, and then to switch over to speed and strength drills several times a week in order to see my times drop.

I actually really like what he said and felt it made sense. So I'm thinking about switching to easier paced distance runs several times a week to build a strong foundation and skipping the speedwork for now.

Any thoughts?

thelearnedfoot:
Can only speak from my own experience. Last fall, I ran a 5K in 26:20. That was my PR at the time. I was running 35 miles or so per week. Over the late fall/winter, I upped my miles to the point where I was actually averaging 70 and then up to 100 miles per week. This spring, I ran a 5K in 20 minutes and change. I did no speedwork other than an occasional fartlek or a very occasional tempo type run. Nearly all my running was done at an easy, conversational pace.

At first when I switched to the easy paced long distance running, I found myself slower. (Example -- ran a 5K in 27 something in November when I was starting to up the miles) However, it was temporary (obviously).

I am not advocating running as much as I do, but my philosophy on running is runners should try and go as far as they can with the easy base building stuff. How far you go in part depends on how much time you can devote to running and in part how much volume your body can handle (keeping the runs easy is key to upping volume). When you can't go any further and no longer see your times improve with just easy, aerobic base building, then its time to try stuff like speedwork.

(I think the problem a lot of folks have is they don't want to do the easy, base building runs. They would rather skip it because its boring and jump into running fast or long races. Then they burn out or get hurt or don't reach their potential. There's nothing, in my opinion, that can subsitute for having a very strong aerobic base and foundation.)"

Discipline

It takes more discipline for me to sit around for 24+ hours on a rest day than it does to go out and run 5 miles. I should be running today. I know! I know! There's always cross training. btw, I swam last night. I think it was 300 yards but it may have been more. I lost count. Anyway, "I, Vic Kaiser, do solemnly swear that I will not run today, per Katy Fit schedule as well as common sense and best training practices." I just had to say that.

I'm already starting to get excited about my 4 miler on Saturday. I really have to relax.

Wonderful post by Bon

Please head over to Bon's Survival Shuffle blog for her most recent post. It's a great read and I know you'll appreciate it.

Beautiful morning at Memorial

I did 30 comfortable minutes this morning at the park. I was this close to skipping this morning and sleeping in. Don't know why but I just kept hitting that snooze over and over. I know that as soon as I get up and get moving, I'm fine but it's just putting that first foot on the floor that's hard. I did it though and I'm sure glad I did. I love that feeling when I get in my car in the pre-dawn light and turn the radio on. I know where I'm going and what I'm about to be doing. Running. I can't wait.

Sorry for being such a kid about running. I just feel so blessed to have a life and 2 legs and feet and such a wonderful family. I just want to live my life to the fullest, yes, for me, but also for my family. My kids are doing sports this year for the first time. My 5 y/o and 10 y/o are playing soccer. I dream of being fit enough to just go to the park and kick the ball around with them. I see families at Memorial and over at TC Jester park, and the whole family is out there just running around the field playing soccer. For so long, if the ball went past me, I would say, "Go get the ball!" I don't want to do that any more. I want to run after that ball or race the kids to get it. Know what I mean?

My 13 y/o, who is obese like me, wants to play football this year. He's been exercising and eating right the past few weeks and I am soooooo proud of him. He's savoring his first taste of the active lifestyle and he's been remarking how good he feels. I know it's not too late for him. I think if we help him get control of his life (by setting a good example) he'll grow into his weight and have a better self-esteem. My prayer is for a healthy life for my children. I've gotta stop 'cause I'm tearing up here in the office. Someone's going to think I got fired or something. :)

Stats for the run:
Total time: 30 minutes
Total distance: 2.05 miles
Mile 1: 14:07 (151 avg HR)
Mile 2: 14:57 (157 avg HR)
last .05: 0:56 (162 avg HR)
Avg HR (total): 154
Calories burned: 523

All my runs feel good!!

This morning, I did my scheduled 25-minute run according to the Katy Fit red group marathon traing program. For about the last 2 or so weeks, it seems like evey single run has been a good one. What I mean by that is I have finished feeling strong, like I accomplished what I had set out to, like I pushed hard enough but had enough left in the tank where I could have done a little more. And most importantly, I have been pain-free and injury free.

This morning's run, after a 3 mile LSD on Saturday and total rest on Sunday, was a bit of a different experience for me. For most of my runs prior to this, I've struggled to keep my HR below 160. I've really had to slow down to a very slow shuffle to keep my effort aerobic. Well, today, I felt, for the first time, some pressure to pick up the pace. Now, when I say that, I don't mean what you might think. I'm not saying that I just wanted to run faster to get a better workout. That's not in line with my training right now. What I mean is that to get my heart rate up in the 153-158ish range, there was pressure to run a little faster. My shuffle was just getting me up to the high 140's. My first mile was 14:34. And my HR stayed below 157 the whole time. I finished the last .72 miles at about 14:45 pace with avg HR around 159. On most previous runs, my pace has been well over 15:00 m/mi. Now there certainly could be many contributing factors to this "quicker" run today. Perhaps I was well hydrated. Humidity and temperature may have been lower than on previous runs. I dunno! Besides all that, what's my point? The point is not that I ran faster today. It is rather that I ran faster at the same effort. That's the big deal and if I continue to see workouts like this, it's a good sign that my aerobic fitness is improving. DUH!!!

Stats
Venue: Memorial Park
Total time: 25 minute continuous run
Total distance: 1.72 (according to Polar, which is still off)
Mile 1: 14:34
Remaining .72: 10:26
Calories burned: 434 (according to Polar)

Physiology 101

Please don't take this post as coming from a physiology expert or from one who claims to have even the slightest idea of the totality of how the human body does what it does. The desire to post anything along these lines mostly comes from wanting to get down in writing the thougths and ideas that I have learned from reading various training books, web sites, and text books.

I've always been the kind of person to ask "why?" Before my first PIM training run, Pam stood up there and told us all that we should run easy...that we should be conversational when we run. I thougth to myself, "Why?" And ever since then, I've sought as much as possible to understand how the body adapts to training and how I might, as a new runner, maximize my workouts to get the most benefit for my time.

So, I'm not an expert. I'm not an exercise physiologist. I've not even had enough experience as a runner to give any personal perspective. I am certainly open to corrections, discussion, and even ridicule. This post and possibly some following represent my opinion and approach to training for new runners. I will attempt to answer (to my best understanding) the question, "Why?"

Last disclamer: This post could get way too long so I'm going to just go through the basics. If there is any interest or if I just get bored later, I may do some more detailed posts.

What is VO2max?
I think for me it is beneficial to start with the definition of VO2max. VO2max is the maximum volume of oxygen that can be used during complete, all-out exercise. At VO2max, your body does not have the capacity to take in and consume any more oxygen than it it at that intensity. Now, since oxygen consumption and energy expenditure are linearly related, VO2max is a meaure of an individuals maximum capacity to do work aerobically. Simple, huh?

So, what limits my capacity to do work aerobically? (btw, later we will get to what happens when we exceed our ability to do work aerobically. Be patient.) Well there are two things that limit my ability to do work aerobically or rather that limit VO2max. 1)The external delivery sytem's (heart and lungs) ability to provide the oxygen to the place where it can be used as energy (intake), and 2)The number of mitochondria in my muscle cells as well as the density of the capillary network surrounding that cell (uptake). This is the final destination of the oxygen and the site where it is converted into energy to be used for work (running in our case).

So, which is it? Which limiting factor to I target to get my body to work harder and longer aerobically? This is kind of controversial although to me it's a no-brainer. If you don't have enough capicity to receive the oxygen (the untrained athlete), it does no good to try to increase the amount of blood being delivered during each heartbeat (stroke volume). The untrained runner or new runner needs to concentrate on increasing mitochondrial counts and capillary density at the point of uptake. I'll get into how that is done later.

Man, this is getting to be a long post.

I'm going to need a little feedback here in order to continue. :) Is any of this worthwhile putting down on this blog. I know Cassie expressed a little interest when she asked "...so you have to keep your heart rate low? I need more explanation." If this stuff is of the least bit of interest to anyone out there, let me know an I'll continue.

To be continued (maybe)...

Short post...gotta do the yard

This morning, I did 3 miles with the Katy Fit group. It was so awesome. I really like running through the wooded canopy at Cullen Park. I'm already making friends. One couple that I met lives out in Fairfield by us. Tom is a veteran runner but his wife Cindy is a first timer.

I was really excited both before and after the run. I felt good throughout and held a very comfortable effort throughout the run. Here are the stats:

Distance: 3.03 miles
Time: 49:31
Avg HR: 155 bpm
Avg pace: 16:20
Mile 1: 15:54
Mile 2: 16:14
Mile 3: 16:40
.03: :43 (??? I'm still trying to figure out the calibration on my watch)
Calories burned (according to Polar USA): 867

OMG!!! I just registered for the Houston Half

I just couldn't wait. I had to commit!! I'm tired of waiting to see how it's going to go. I'm ready to say it's going to go fine. I WILL do this. I gotta get in the game. Besides, if something happens, the $$ will go to a good cause.

The only thing that really, really scares me (and motivates me) is the 12:48 pace required to have your time recorded. I guess that scares me now. Hopefully, the closer I get to October, the less scared I'll feel.

This is going to be fun!!

Easy run on Thursday night

Well, tonight's run was a little under 2 miles. The format was as follows:

5 min warmup (143-152 bpm)
30 min easy (143-160 bpm)

It was very difficult to stay in the 143-160 range for the 30 minute easy run. I know the heat and humidity contributed to the difficulty but also my fitness has loooong way to go. One positive, though. At that effort, I can definitely go for a considerable amount of time. I don't know my limit but it's definitely more than 30 minutes. I guess that's what this active recovery zone is defined as though. As long as I stay below AT, I can go for a long time.

I made a mistake today that I will not forget for a long, long time. This morning, after doing my VO2 test, I showered and changed. I put my workout clothes in my bag to use again when I ran this evening. After all, I didn't sweat profusely or anything during the VO2 test. Well, when I got to the locker room at Memorial and opened up my bag, WHEW!!! My clothes stunk. And after I put them on, I STUNK!!! I hoped and prayed that I would not run into anyone I knew and have to stand and talk to them while thier eyes watered. Fortunately, I was the only sufferer. Lesson learned.

VO2 testing and free PT for the ankle.

Well, I hope this post doesn't grow too large before it's done but hopefully, some readers may find this interesting.

In a previous post I decided that I was not going to spend the money to have VO2 testing done. Well, on advice from my dietitian and after coaxing from Jennifer at VO2maxhouston, I decided to have the test done. Jennifer, who is also a physical therapist, gave me a free, personlized physical therapy program for my ankle that I can do at home, which weighed heavily on my decision to go ahead.

Guess I'll start by describing the actual testing procedure, in case some were wondering. Let me start by saying that Jennifer is awesome. She took so much time with me to explain what we were doing every step of the way. She does this on the side. I really got the impression from Jennifer that she wants to help people and that's why she does this. She was very professional and genuinely wants to help me lose weight and become more fit. Oh, the procedure...well, the procedure is done on a treadmill. I was hooked up to a heart rate monitor and a breathing mask. The mask was connected to an instrument that measures my breathing/volume/oxygen/carbon dioxide. The instrument and HRM were linked to a computer program that captures the data during the test. We started out at 3.0 mph at a 0% incline, walking basically. A more fit person may start at 4.0 mph. The starting speed must be slow enought to capture enought data and to capture the right data. Then at 1 minute intervals, the incline was raised all the way to 10 degrees. At that point the speed was increased at 30 second intervals until I passed out. Just kidding. Actually, the instructions were to continue to increase speed until she said she had enought data or until I got to a 6.5 out of 7 with 7 being the point where if I continued for 1 more second, I'd pass out. I probably got to a good 6.5 by my perception. She ended up having plenty data. Then the speed and incline were dropped back down to 0% and 3.0 mph respectively and I continuted to walk. I believe at this point that data continued to be captured for 2 more minutes to see how quickly I recovered. Then it was just a matter of printing out ALL the information and reviewing it, and there is a ton of information.

So, the results. Well, the actual VO2max is an interesting value but pretty worthless when it comes to training. The biggest use for the VO2max comes when you retest. You can compare the results and see if you are improving. I'll try to post some information later on what VO2max really is and what factors affect it. Oh, by the way, my VO2max is 30.2 ml/kg/min. The other result and the one that is most beneficial to me is HR at anaerobic threshold. This really helps form the boundaries for the training zones. Again, I'll try to post some info on AT later. You get a bunch of other data but the most useful information is a printout that is provided that defines 3 training zones. These pretty much correspond to the zones defined in books and with the HRM instructions. It's basically an active recovery zone, where you want to improve your capacity to deliver oxygen, an AT zone, for stressing your capacity to clear lactate, and a peak zone for short, intense intervals to help improve your heart and lungs. I'm going to post more on my zones later because I think it's interesting. There is a difference in what I would have estimated by using a formula (80%-90% of maxHR) and what the test actually revealed. Lastly, she gives you a very nifty pritout on card stock of a custom interval training program with zones and minutes in zones all spelled out for you in a very nice graphic bar chart. You have one card for each workout. The program basically alternates recovery runs with AT runs and sprinkles in an occasional intense interval workout in zone 3. She provided me 12 weeks of workouts but would like me to retest in 8-10 weeks to see if I have improved and if we need to alter the zones. She said we certainly will have to adjust. The 12 weeks of workouts provided gives me some leeway in case I can't get in to retest by 10 weeks.

So, am I happy I had the test? I'm actually thrilled. It turns out my maxHR was pretty much right on what I derived from my own maxHR test from back in 2004. Now, I can program my HRM with my new custom zones and hit the trail. Mind you, the purpose of this is to make the most out of my workouts. If I'm targeting improvements to my aerobic system (which IMHO is what all new runners should be targeting) I stay in Zone 1. If I want to do a tempo run or some pickups, I shoot for Zone 2, above AT. Then, maybe 1 year from now when I have well-trained aerobic and anaerobic systems, I'll do some intense VO2max interval workouts in Zone 3 to improve my heart and lung capacity. I'm pretty happy with having the test done. Look for additional posts on this soon.

Tips for new runners

I found these tipsby Cynthia Hayward on time-to-run.com. I thought they were pretty good tips for new runners.

1. Invest in a good pair of running shoes. You don't have to buy the top of the range, which could set you back several hundred rands. However, it's important to ensure that your shoes will provide sufficient cushioning to protect your back and

lower limbs from injury.

2. Walk before you run! For the first four weeks you should have a 5-15 minute warm-up walk before breaking into a trot, followed by a warm-down stroll.

3. Make sure you run/walk at least three times a week. You won't really benefit if you do less than this. However, don't run if you're unwell, as this might increase the time you'll take to recover.

4. Don't run two days in a row for the first two months. Give your muscles and tendons a chance to adapt to running.

5. Run for time, not distance. Your running program should be designed to gradually increase the time you spend on your feet, rather than the kilometers.

6. Avoid drastic increases in time on your feet. If you ran a total of thirty minutes last week, don't increase this by more than ten minutes the following week.

7. Avoid copying top athletes! These runners were born with superior genes that enables their bodies to handle stress loads that ordinary runners cannot cope with.

8. Be patient! Don't be in a hurry to enter road races, etc., no matter how much your friends pressurise you. Wait until you can run at least 30 minutes without resting before lining up for that first 5km fun run.

9. Find a like-minded friend to run with. Some of the greatest friendships have been formed during training runs.

10. Enjoy your running! It's nice to be competitive, but not if the pressures are going to impact on your health and general life style. Avoid getting into the trap of entering a race every week, come what may, because this is the surest way of becoming injured.

Looking back

While reviewing my running career (laughter from the audience) I was trying to remember my first 5K finishing time. I remember the race. It was Run with the Saints 5K, some time in November 2004. I don't know why but I don't have the time documented anywhere. I looked and looked for it on the internet and finally gave up. Then I IM'd Jon for advice on finding the stat. Within 15 seconds, a little link popped up in my chat window. It was a link to the results from 2004 Run with the Saints. Voila!! Jon, you are a stats god.

So, the time for my first 5K was 41:50. As a side note, I specifically remember PR'ing just 2 months later by more than 5 minutes at the Houston Press 5K. Unfortunately, the timing on that race was screwed up. They kept changing the time that was online. The original time was wrong. Now I look it up on the Houston marathon results page and it shows a time of 38:44. No mention of my chip time although I think that was wrong too. Anyway, I don't want to dig up old wounds. :) On to the post...

I thought I would try a training experiment. The conventional wisdom among some of these blogs and the skuttlebutt around the port-a-potty is that to run fast, you have to train fast. Well, I happen to disgree with that philosophy. (Disclaimer: I do agree that a runner with a well conditioned aerobic system can increase stroke volume and improve LT with faster interval training, tempo runs, and more quality workouts. My comments here are directed more to new runners or to experienced runners that may be coming back from some time off or runners that haven't run in a while.) So here's my experiment. My goal (this may be unreachable) for the HRB Bloggers 5K is to match my 2004 Run with the Saints time of 41:50. That is 13:30 min/mile pace. So here's my challenge and here's where I hope to prove my philosophy of training correct (for new runners, at least). Between now and the HRB Blogger's 5K on August 12, I am going to conduct ALL training runs above 14:30 m/mi pace. Most will be above 15:00 m/mi. Then, I'm going to see if I can't do a 41:50 for the 5K.

STRIKE THE EXPERIMENT!!! After some great comments and e-mail advice and pondering how stupid I am, I'm not going to be setting any kind of goal time for the 5K.

Couple of reasons...first and foremost, I will need to incorporate my weekly KatyFit-prescribed long run into this 5K if I'm not going to be joining Katy Fit for the Sat am group run. I haven't looked at the schedule yet but I'll just make the 5K part of my long run, running the balance either before or after or before and after the 5K. Secondly, the conditions (both course conditions and ankle/body conditions) are not going to be conducive to gutting out some stellar race performance. There will be plenty time for that. Cassie, Jon, you are so right. I need to keep my eye on the goals, first of which is to have fun with all my bloggin buds and secondly, to stay healthy and injury-free and to continue to improve for Houston '07.

VO2 testing

A couple of weeks ago, while I was really getting fired up about losing weight and marathon training and running, I found a link on my dietician's website to a place that does VO2 testing. VO2Max Houston is the company, well it's an individual actually, that does the testing.

So, why would a runner need to have VO2 testing. Well, anyone that trains with a HRM knows that there are "zones" based on HR that define various states and transitions of energy sources. Of course, it all sounds very neat to say if you keep your heart rate below 75%, you are using your aerobic system. If you are above 80%, you're running anaerobically...or whatever. All these websites and gyms and books try to define aeorobic and anaerobic zones. The truth of the matter is it's not as exact a science as one might think. Actually, you are always using some aerobic and some anaerobic respiration. Generally speaking though, there is a point in intensity where the majority of your energy demands goes from aerobic to anaerobic. This nebulous point is often referred to as you anaerobic threshold (AT). You may have also heard it referred to as lactate threshold (LT). Supposedly, if you know this point of intensity, you can divide you training intensity up into different zones and target the energy system that you want to train.

This is all fine and good and for runners like me who can't let go of the blanket called "objective, logical data". The fact of the matter is that you can run below or above your AT, just from perceived effort. That means, if you perceive that you are running at an easy intensity and you can carry out a conversation during a run without gasping for air, you are probably running below AT. If you are breathing hard and perceive that you are really pushing it and you legs are burning, you are probably training somewhere above AT.

Nevertheless, it is interesting and can be fun and beneficial to know the general HR zones that correspond to various %VO2 values. That's where VO2Max Houston comes in. Their methodology is supposed to be very, very accurate. A friend of mine who is an exercise physiologist says that this method is a very accurate way to get your maxVO2 and AT. Of course, these values will correspond to a specific HR so you can correlate your HR during exercise to VO2.

So, am I going to drop the $125 to have the test done. Not right now. You see, I'm at a point right now that I don't believe I will get much benefit from the test. For me, right now, all training runs are at a conversational pace. I'm trying to build an aerobic base and the best way to do that (increase mitochodrial counts, increase capillary density, increase RBC counts, improve aerobic enzyme function) is to run slow, aerobic miles... A LOT OF THEM...FOR MANY, MANY MONTHS. From what I've read, any training above LT is useless unless you have this foundational base and are well conditioned aerobically. That's why I really think it's useless for new runners to go out and run hard and try to go fast. They're putting the cart before the horse. I read an article that stated that even many experienced runners probably never took the 6 months to 1 year when they started running to train their aerobic system in the right way. They just keep running faster and pushing harder and they come to a wall where they can't improve. This article advocated 3-6 months of getting back to slow, conversational, aerobic training runs, especially long distance runners and especially 6-12 months out from a target marathon.

This is all interesting to me. I'm very interested in the physiology. Guess I'm a WHY kind of person. However, I do not think at this time I am going to have the VO2max test. I think that all the things that I am doing in the coming months are going to bring on such drastic improvements in my fitness, I just don't need to have the test now. I kind of have enough to think about. Maybe later in the year or next year.

I like this statement. Do you think it's true?

The pain of discipline < the pain of regret

     -Julie Wilcox, RW magazine, July 2006

Day one of Katy Fit

Well, this morning was the first day of Katy Fit. On tap this morning was a pace finder run. The schedule stated that this was to be a 1 mile pace finder but when we toed up to the line for instructions, I learned that we were actually doing a 2 mile trial run, which for me is a moderate long run. Afterwards, we gathered for a little intro lecture. I happened to walk up just about the time it was concluding. Then we quickly met our group coaches who were handing out smart I.D. tags and then were on our merry way.

The run... Well, I must say it felt pretty awesome. I shed my HRM and distance pod and just ran. I kept an very even pace throughout the 2 miles. The trail is marked every .25 miles which I love. So, I did the 2 miles in 30:51, a pretty good pace for me. I wasn't pressing too hard. Just a nice easy pace. I had some left in the tank after I was done. We did a smart thing for this run which I'm not used to doing. We walked .5 miles before and after the actual 2 mile run. I walked briskly both before and after the run.

Schedule for next week:
Monday: 20 minutes
Tuesday: 25 minutes
Wednesday: off (I'll probably swim and do some weights)
Thursday: 20 minutes
Friday: off (swim)
Saturday: 3 miles
Sunday: off

Today's funny...

This speaks to much of my motivation to get in shape.

Sarah...

Sarah, I can't comment on your blog. What's wrong?

Wow, thanks for the great responses

Let me get this question out of the way. Is the oval at Memorial park 400m. Does it matter if you remain on the inside "lane" or stay in the middle or what? The reason I ask is I want to do some calibration on my Polar HRM. I'm going to follow Cassie's advice and do several measurements and take the average.

Now, let me just say thans for all the encouraging comments on the last post. I appreciate the good wishes great advice.

RR, hopefully I can handle the mental. Hope I'm not so worried about the physical that I forget to train my mental toughness, too.

Steve, thanks for the encouragement. Those were my thoughts too about Austin or another >6 hour thon or one a bit later in the year. I'm definitely looking forward to all the warmup races and Striders' events. I still have fond memories of the Christmas run I did in 2004. That was really a blast.

Erin, Jill, Christy, June, thanks for the kind words. Yes, Bon, I did do 3 mile continuous run, lasting almost an hour. That was a big mental milestone for me, going all the way around with a continuous run. It was a survival shuffle but I did it and I did it safely.

I'm looking forward to Katy Fit as I said before. I can't wait to run Cullen and Tershey Park. I hope I love it as much as I love Memorial. I'm really looking for more places to run. Especially looking for some dirt trails or crushed granite like Memorial. Barbara, how long are the trails behind the Cypress YMCA? That may be an option.

See you all around

Wondering about goals

I was looking back over some previous posts and over my running log on coolrunning.com and I came across this quote from April 25th.

If I had to publish any goal, it would be that I hope to be able to run for 30 minutes continuously by 10 weeks.

I have run for 30 minutes this week on both Monday and today, exactly 10 weeks from the original post. I don't want to make a big deal out of this but I just wanted to mark this as a completed short-term goal and thank God for keeping me healthy and showing me patience.

I've stayed pretty low-key about this but I went ahead and joined KatyFit a few weeks ago. I'm very excited that we are starting this Saturday. I believe the first meeting is a 1 mile time trial. I really have no idea how fast I will be able to run this mile in. I'm not planning on wearing my HR monitor. I do kind of remember how to do a mile all out and pace myself so that's what I'm going to do. I predict I can do a mile in 14:15. The point is really moot as I am sure I will be placed in the slowest group. Still, I'm very very very very excited.

The jury's still out as to whether or not I am going to actually run the marathon. I guess at this point, I should call on the acvice of the most respected and respectable coach Steeeve. Steeeeve, if you're out there, go ahead and burst my bubble. Don't worry. I can take it. Let me say a few things first.

I am still at a point where I don't have a clue if I can even train at that level, much less actually complete the marathon. I'm not one to hold myself to some unrealistic goal. My main goal right now is to run for life. I don't want to kill myself just for January and then never run again. I'm totally up for January '08 if that's what my body tells me to do. In my opinion, I am a very conservative runner and I try to use my head at least as much if not more than my heart. What I would like to do is to start marathon training. I will know very soon (like within the first 6-8 weeks) if I even have a chance at all of doing this. I may know the first week. :) At that point, I will have no problem backing off tot the half if I have to or even putting a half marathon off until march or april. I guess what I'm saying is I'm playing it by ear right now. I'm not on some ego trip where I'll be pushing beyond what my body (ankle) can take.

Ok, now, Steeeve. Let me have it. I can take it. Anyone else that wants to chime in, feel free. But I really think I have a shot. :)

Barbara and other bayou runners...

I don't know if everyone's seen this photo or not. This was taken by Dr. Bob, on the banks of Buffalo Bayou just behind Crestwood. Please notice the bite taken out or this gator's tail. That wasn't done by a carp. :)

Cereal from the Bible???

I tried a new cereal this morning and I must say, it's pretty good. By looking at the ingredients, I fully expected to be eating cardboard. But, it turned out to be really tasty. The interesting thing is that the recipe for this cereal is based on a verse from the Bible, Ezekiel 4:9. In fact, that's the name of the cereal. Ezekiel 4:9 Sprouted Whole Grain Cereal. I comes in 3 varieties: Original, Almond, and Golden Flax. Oh, the verse:

"Take also unto thee wheat and barley and beans and lentils and millet and spelt and put them in one vessel and make bread of it..."

So, if you read the ingredients on the box, it's exactly those things. Pretty cool, huh!

Nutritional information:
Serving Size: 1/2 cup
Calories: 180
Calories from fat: 20
Total fat: 2.5g
Saturated fat 0g
Cholesterol: 0 mg
Sodium 190 mg
Potassium 190 mg
Total Carbohydrates: 37 g
Dietary Fiber: 6g
Sugars: 0 g
Protein: 8 g

I definitely think it would be better with some type of berry, like strawberries or blueberries. I tried it with bananas and just didn't care form the combination. Some may like it though.

Quick report

Did my 30 minute run today.<

Stats:
Total distance: 1.84 miles
Avg. pace: 16:18
mile 1: 16:20 min/mile (avg. HR: 151)
.84: 16:12 min/mile (avg. HR: 160)
Total calories burned: 429

I've hesitated to mention this before just because I thought it would just go away as I get stronger or gain a little fitness. Since I started back running about 8 weeks ago, my left foot has become numb after about 15 minutes of running. Not totally numb, just around the toes. This is my good foot by the way, not the one with the bad ankle. Well, of late, the numbness has subsided and on this run, I felt no numbness at all. I could attribute this to one of two things. Either I my gait was favoring my "good" foot, causing the numbness and now that I'm getting a little looser and stronger on the bad foot, it's n longer happening. Or, my fitness improvments, however small, now preclude my body's necessity to send all my blood to my brain and heart, just to keep me alive during even the lightest exercise. :) Still, it was nice not to experience that numbness.

Lactic Acid is your friend

Muscles burn lactic acid as well as carbos from PhysOrg.com
Most athletes see lactic acid as their enemy, and think that training helps them eliminate the metabolic waste product from their muscles so they will function longer and harder. But UC Berkeley physiologist George Brooks has found that training actually teaches your muscle cells how to use lactic acid as a fuel source to get more bang for the buck. [...]

3 mile continuous run

Well, I set a new comeback distance record on Saturday, 3 miles. I decided that it would be safe for me and probably beneficial to run all the way around Memorial. My new HRM gave me the confidence to stay SLOW and safe.

Now, when I say slow, I mean SLOW!!! Here are the stats:

Total distance: 3 miles
Total time: 57:32
Avg pace: 19:11 min/mil
mile 1: 17:07 (avg HR - 144 bpm)
mile 2: 19:28 (avg HR - 148 bpm)
mile 3: 20:57 (avg HR - 150 bpm)
Avg HR: 148 (~70% HR reserve)
Tot calories burned: 753 (hard to believe)
Total weekly miles: 8.2 (record)

Thoughts on this run. The 753 calories is hard to believe. USAeatfit.com estimates 587 calories. I guess the point is moot. I burned a significant number of calories and got a wonderful, aerobic workout. I stayed safe. I felt exhausted and sore but not in a bad way. Oh, and there may be some debate, given my pace, as to whether or not I was actually running. All I know is that I wasn't walking. It was definitely a survival shuffle as blogger Bon describes. I did take a few seconds on two different occasions to do a couple of 5-10 second striders. It really seems to help loosen up the ankle. I probably need to incorporate a few striders into a couple of my workouts every week to help with proprioception as long as it's on a soft surface. I'm also doing exercises on a wobble foam pad every day for the same reason.

BMR

On friday morning, I visited my registered dietician, Catherine Kruppa to have my BMR tested. The reason I wanted to do this as I've mentioned before (I think) is that I believe I am targeting too low a number for daily calories. Lo and behold, I was right. I was underestimating my BMR by ~800 calories. So here are the results:

BMR: 2780 calories/day
BMR x 1.2 daily activity factr: 3336 calories
Target daily deficit (per Catherine): 1000 calories/day
Target caloric intake(non-workout days): 2336/day
Target caloric intake(workout days): 2336 + calories burned during exercise

Now, here's the ugly little trick. On days that I work out, I still need to maintian only a 1000 calorie deficit. So, however many calories I burn working out, I must add that to my intake. So, the big question is how many calories am I burning. I know that all the calculators out there are just best guesses. Also, my Polar RS200sd gives me total calories burned. Some of these numbers are hard to believe, though. I guess given my weight, they may be true. For instance, according to Polar, my 28 minute, 1.75 mile jaunt on Thursday burned 389 calories. That's a lot to me. So, for Thursday, my target caloric intake would be ~2725. WOW!!! I can live with that. Especially since I would feel guilty before for eating more than 1700 or 1800 calories. No wonder I was always soooooooo hungry leading to gorging and binging on sweets.

I know this BMR thing and calorie counting is not an exact science. Still, it gives me something to shoot for. And I believe the estimates are pretty close. I guess the proof will be born out in the coming months. If anyone out there has experience with calculating calories burned during exercise, I'd be interested in hearing from you.

Thursday evening run

My run on Thursday went well. Here are the stats:

Total distance: 1.75 miles
Avg pace: 16:00 min/mi
Avg HR: 153 bpm (~70% Reserve HR)
Calories burned: 389

This brings me to another topic, my new Polar HR monitor. This model comes with a foot pod that measures distance as well. I'd like to know exactly how this thing works so that I could figure out what interfered with it (e.g. changes in stride, going up hills). I did the calibration on the thing on Wednesday and it was pretty accurate on Thursday and Saturday. Just a few 100ths off. However, it may be off at, for example, the .5 mile mark and be dead on by the .75 mark. This is going by the markers at Memorial park which I trust with a high degree of confidence. (except for the distance from the 0 mile marker, heading in a counter-clockwise direction, to the 3 mile marker. If the total distance from the 9 mile marker back to the 0 mile marker is 2.9 miles, then it should be .1 miles to the 3 mile marker. There's just no way. By my estimation and (limited) experience running there, it's more like .07 miles). Anyway, I got the footpod thingy because I eventually want to venture out away from Memorial. Also, with all the poorly measured race courses that I hear about from Jon and others, I figure it will be a good tool to have once I start racing. Oh, I almost forgot the best part of my Thursday evening run. I got to see bride to be Cassie. It was great to see my old PIM buddy. We didn't get to chat as we were both in the middle of our workout and going opposite directions. Besides, even if we were going the same direction, I would ony be able to keep up with her for about 100 yards. :) I look forward to catching up with her and Manny and hearing about all the exciting things going on in their lives.

Inspirational

This post from Bon in Washington, really spoke to me. I thought I'd link to it. She's really a good writer and really has some challenging words. Enjoy!!!

Outer Limits

Fun with the son

Last evening, DS and I made a late trip into Memorial Park for a little exercise. The purpose of the trip was twofold. First of all, I wanted to do a short run to calibrate my footpod on my Polar HR monitor. Secondly, it's just awesome to go out with DS while we're trying to help each other get in shape. DS was pumped when I gave him my old Nike Triax chronograph and HR monitor. I don't think he'll use the HRM but he loves the watch.

This was DS's 1st outing. DW and I (and DS) have been very concerned about DS's weight. It's hard to not feel guilty, knowing that we played the single, greatest role in his getting so big. But, instead of letting things stay as they are, I'm trying to do some things to motivate him to change. I actually hired him a personal trainer that is going to meet with him twice a week. She has worked a lot with teens and I have a very good feeling that she's going to do awesome. DS is PUMPED UP about this and can't believe I'd pay the $$ for him to do this. Also, we all are seeing a registerd dietician in a couple of weeks to try and get some help nutrition-wise that will help us to lose weight and get healthy.

So, there's a lot going on. I'm having my BMR tested on Friday, just so I can start counting my calories better. I think the formula I've been using can be very inaccurate for severely overweight people. I think I'm targeting too few calories. I know that sounds kind of counterintuitive but I believe that too few calories is acutally counterproductive to weight loss because it leads to being too hungry. Then I eat too much. Plus I need to keep my metabolism rev'd up and the only way to do that is to have enought coals in the fire (i.e. have enough food in the stomach).

Starting with last night, I'll be adding an additional short run to my weekly program. So, I'll be running 4 days per week. The additional workout, for now, will be very, very easy. Just a mile or mile and a half at a very easy pace. I think this is a conservative approach to increasing my running slowly. I may even just walk on this extra day for a few weeks just to have some time to listen to my body (ankle) and ensure I'm not pushing too hard. We'll see how it goes.

Later.

Weekly miles for the last 8 weeks

Tuesday workout

This morning was beautiful. I did 28 minutes continuous running. I averaged a little over 15:00 min/mile.

Couple of good things to think on. I maintained the 15 or so minutes/mile pace throughout the entire run. I'm usually tanking by the last 1/4 of my workouts but today I felt strong till the end. I think the 2.9 loop on Saturday was very good for me. Additionally, I did a few lunges on Sunday while standing in the kitchen talking to DW. I really had forgotten that I could do them comfortably now that my ankle is doing better. It helped me realized how totally out of shape I am. I did two sets of 10 on each leg and man did I feel it on Monday. Still, by this morning, I was fine and actually feeling a little stronger and I think it was because of the lunges. I'm going to incorporate those into my day 3 or 4 times per week. It's an exercise I can do anywhere.

Today's funny

Head treats Heart to Saturday evening special!

Heart:I think we should run the entire Memorial loop this evening. How about it, Head?

Head:That's not very smart. That's almost twice the distance we've run since the ankle surgery. Don't be silly.

Heart:But I feel strong. It's cool out this evening. C'mon, I'll go slow.

Head:Absolutely not!!!

Heart:How about if we take one minute walk breaks every .25 miles? Then we can go all the way around and not hurt Foot.

Head:I'll make a deal with you. We'll go all the way around. That's 2.9 miles. BUT!!!...We're going to use my special formula. Stay with me on this, Heart. We going to run .25, walk .25, run .5, walk .25, run .75. walk .25, then finish with .65 run. You got that?

Heart:I'm very confused. Wouldn't it be easier just to run all the way around?

Head:Listen, Heart! It's my way or the highway.

Heart:Run on the highway? That sounds cool!

Head:No, silly. I mean it's my way or not at all!

Heart:Oh! Well, it's your way then. Let's go.

After the 2.9 mile loop...

Heart (near death):Thanks so much, Head, for letting me do the loop. You're the best friend a guy could ever have. Let me know if I can do something for you some time. Oh, I'm going away now. I'll be back in about 3 months. You can look after things till I get back, right?

Head (with an attitude):Sure, no problem. If you need 6 months, that's fine. Take all the time off your need.

hope you like this trailer

This is macromedia so I can't really post a hyperlink to the 2 trailers. Land of the Gods: The Legend of the Marathon will take you to the main page. Click Films. Click Land of the Gods (on the left) and watch the trailers in order (#1 then #2)

exercise

1st swim workout (if you want to call it that)

Well, at 9pm, I went down to the pool for some swimming. I did a total of 300 yards. I took it very easy, trying mostly to think about all the little things I was taught earlier this week at my lesson.

I won't go into every lap but basically, I alternated freestyle and breaststroke with a couple 25's of just kicking (with a kick board). I felt pretty good. My main thing is struggling too much. I concentrated much on trying to relax my neck and shoulders and by the last 2 laps, I felt a bit more relaxed. Not as relaxed perhaps as I should be, for sure. But it's progress. I think I just need to spend more time in the pool, trying to find that "smooth groove" that I envy so much in good swimmers.

Off to work. Oh, btw, I love watching Roger Clemems. I don't care if he wins or loses. He's already proven he's a champion. He is just such a competitor. I love wathcing his mind work out there. How he coaches himself. How he just wants to make that infield play. How he rewards his teammates with that fist pump when they make a good play or get him out of a jam. He reminds me so much of the Bird, it's kind of scary. And I don't even like baseball.

Count-down to launch

I'd love to have one of those nifty little dhtml countdown timers to countdown to tonight's 2006 debut of Roger Clemens and the Astros. Right now, we're 8 hours and some minutes from Rocket launch. I'm kind of excited about the game tonight. Last night's game was awesome. I think it's going to be a great run to the end. Burns me up, though when people are talking about shooting for a Wild Card slot. Who's to say we can't win the division. I mean we're only 6 games back. Is St. Louis that untouchable? Kevin Yanik of mlb.com says,

"Clemens won 13 for the Astros in 2005. This season, he'll probably start about 20 times, and another 13 wins might be enough to propel the Astros to that Wild Card once again."

Another 13 wins by Clemens and I predict we're Division champs. How stupid to start talking wild card.

Ran my 25 minutes this am. Estimated run of 1.65 miles and a walk for the remaining .35. Total 2 miles. It was sooooo humid, or something. I was soaked. Felt GREAT!!! I love it so much.

I had to run with my beeper this morning. I was soooo worried that I would get beeped. I actually did get beeped but it was after I was finished running and had only a few minutes left to finish walking my 3 miles. Fortunately, it was a low priority call and could wait until I get to the office. Which begs the question, "Why am I getting beeped for something I can take care of when I get to the office?" Oh well, it's just good to be in demand I guess.

When I got to the Wellness Center, I did a little swimming. I wasn't planing on doing any swimming this morning. I only had my running shorts and no goggles. This is my first official swim workout. Since I don't really know what to do (training-wise), I just did 100 yards. I did a little freestyle but mostly breaststroke. I'll do better next time.

Sarah or Jessica, I need to talk to you about swim workout programs. Every progam that I find on the net is too ambitious for me. They are not suited for first-time swimmers.

Exercise programs

Swimming training progam. Some questions?

I found this beginner swimming program on the net and it sounds pretty good. I have no reference point on the distance since I have never really swam before and am in pretty poor shape. I'd love to read some comments from some folks that have some swimming experience. One thing, do you thing that 700 meters is too long to start out? Maybe I should cut week 1 in half and do 350 meters. Anyway, have a look.

WEEK one (Three Days):
100 yards...rest for 12 breaths...repeat 3 times.
50 yards...rest for 8 breaths...repeat 3 times.
25 yards...rest for 4 breaths...repeat 3 times.
total: 700 yards

WEEK two:
200 yards...rest for 12 breaths
100 yards...rest for 10 breaths...repeat 3 times
50 yards...rest for 6 breaths...repeat 3 times
25 yards...rest for 4 breaths...repeat 3 times
total: 900 yards

WEEK three:
400 yards...rest for 12 breaths
100 yards...rest for 8 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 5 times
25 yards...rest for 4 breaths...repeat 5 times
total: 1250 yards

WEEK four:
600 yards...rest for 10 breaths
300 yards...rest for 8 breaths
100 yards...rest for 6 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 3 times
total: 1500 yards

WEEK five:
1000 yards...rest for 8 breaths
100 yards...rest for 4 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 3 times
total: 1600 yards

WEEK six (days 1 and 2):
1200 yards...rest for 6 breaths
100 yards...rest for 4 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 3 times
(day 3)
1650 yards straight
total: 1650 yards!

What do you think?

retraction

In a previous post, I referred to myself as a lard-a$$. I would like to retract that characterization of myself. That was pitiful. I may be "horizontally challenged" but no one deserves to be called a lard-a$$, not even by themselves. :)

had a tough time this afternoon

Short post about tonight's workout. I had a tough run this afternoon. But I finished. I was really ready to stop after 23 minutes but finished the 25 minutes I had planned to run. It was very hot and very humid.

So total miles: 2
1.6 run (25 mintues), walking the remaining .4 (8:48).

A little depressing conversation in the coffee room

This morning, I walked in on a conversation between two co-workers. One of them is actually on my team and I have seen at Memorial running. They were talking about Houston Fit and other training programs. I think my teammate was asking the other co-worker if she knew about any training programs.

I shouldn't have but I got a little excited and told them that Houston Fit had already started but Katy Fit was starting up in July. I told them that many Houston Fit participants are training for earlier thons like MC and Chicago. I think Katy Fit targets Houston.

Anyway, maybe I'm too sensitive but both co-workers snubbed me. They refused to let me participate in the conversation. Don't get me wrong. They weren't rude. They just acted like I could not possibly know anything about what they are talking about.

Now, my thoughts on this whole exchange...They were justified in snubbing me. I mean, look at me. I think right now, I'm just pretending to be a runner, an athlete. It's stupid to think that a couple of co-workers would turn to the office lard-ass me for information on marathon training.

I think I'm torn between a couple of things. One, I know a lot of runners. I've read about a dozen books on running. I've been around the sport a little and have shared in many experiences of others. And I love to talk about it. I love to help people who are wondering (like me), "Could I possibly run a marathon? How do I go about doing it? Where do I start?" I actually know the answers to some of these questions. But, on the other hand, I've never done it myself. I've not yet accomplished any of the goals that I've set for myself. Is that bad? No. God knows I'm trying. I'm just not there yet. But I WILL BE!!!

So, after this rant, what am I going to do? What am I going to change? Well, I think it's just best to be silent. Until I accomplish a few of the things I want to accomplish, there's no sense talking about them like I've already done them. I don't need to tell anyone how far I ran today. No one needs to know that I recently took up swimming. No one needs to know that I'm eating better. I need to quit pretending that I'm a runner and just work at being a runner. You know, before long it will just show. And then, when people ask, "Are you losing weight?" I can answer. They may ask, "How'd you do that?" I can tell them that I'm running. I changed my diet. Then, I'll be better able to be the encourager that I want to be.

Sarah, what's up with this?

I don't know why but everytime I go to post a comment on Sarah's blog, I get this screen when I click post. What is this? I don't think my post is questionable. I may be questionable but my post is not.

Continue to improve

I was unable to run yesterday as scheduled. Well, "unable" may not be the best choice of words. I slept in due to rain. I'm not as brave (I guess that's the word) as Cassie was as she braved the elements in ankle deep waters at Memorial yesterday. Then this morning, my hopes of a pre-dawn run were again dashed as I woke to thunderstorms pounding on Northwest Houston. Oh well, going back to sleep didn't bother me at all.

The weather cleared as morning came. I had to make a trip to town to pick up my son from an all-nighter church function so thankfully, it was a perfect opportunity to run before I picked him up. It had just stopped raining and the runners were just starting to get to the park. It looked like some had already done a lap or 2 in the rain before I got there.

Well, I need to keep this post from getting too long so on to the report. I did 25 minutes continuous running, a comeback PR for longest continuous run. According to my calculations (sort of estimates since I could only calculate my pace at .25 intervals), I completed 1.68 miles in the 25 minutes. I walked the remaining balance of the 2 mile trek. Avg pace over the entire 2 miles was 16:13, including a 7:25 walk. Avg pace for the 1.68 mile run was 14:53. WHAT!!! That's awesome (for me!!!). Again, I'm not concerned with pace right now other than for purposes of information.

For the week, that's 5.0 miles total, up from 4.5 last week. That's a nice, conservative increase. Of course, all of my miles to date have included walking miles as all but a few workouts have been run/walk intervals. According to the program I'm following, all my runs next week are continuous, 25 minute runs. It's getting serious now. I've really got to listen to my body and take care to continue to avoid injury. This is my #1 goal.

Almost chilly this morning???

This morning was glorious, almost cool. Got to Memorial around 6:00 am. After stretching, I did my planned 10R/3W/10R. I walked another :43 at the end to finish my 1.5 miles.

This morning, for a treat (an expensive treat if you ask me) I had a smoothie at my gym where I go to shower/shave. They have frozen fruit of all kinds. I had a blueberry, raspberry, strawberry with a scoop of protein (25g). When she was making the thing she went over to what looked like an ice cream machine and proceeded to dispense what I would recognize as Dairy Queen ice cream. "OH NO!," I said to myself. But while I was paying, I asked her what that was and she said it was sugar-free soy yogurt. Well, that was good. I didn't have to throw it away. It is sooooo yummy. I'm just finishing it up now.

Well, I'm really looking forward to Saturday. I'm scheduled for a 25 minute continuous run. I believe that 12.5 minutes (the halfway point) will put me slightly past the .75 marker so I'll probably go where this man hasn't gone in a long, long time...to the 1 mile marker. Then I'll finish up the 2 miles with a brisk walk after 25 minutes.

I really find myself getting anxious between runs. I can hardly wait a whole 48 hours to run again. I know though that at this time, the 1 day rest is necessary. Hopefully, by the time Katy Fit starts, I'll be strong enough to add an extra day.

Good day yesterday - nutrition-wise

Well, I was very good yesterday and did not overeat. I had a banana and 2 boiled eggs for breakfast. For lunch, I had roasted chicken from Taco Cabana. Ate the beans. Threw away the flour totillas and rice. It was 1/2 of a chicken. You can argue whether that was too much or not but my goal is to eat more earlier in the day and not be so hungry in the evening. For dinner, all I had was one of my protein bars (300 calories). By around 7:30, I was getting a little hungry so I opened a can of tuna with about 1/2 tablespoon of mayo and was well satiated.

This morning, I had shredded wheat with skim milk for breakfast. For lunch, the gang went to Olive garden. I orderd this awesome grilled chicken with veggies. I left the potatoes on the plate. I confess, I ate one bite. Also, salad.

Overall, I'm just trying to not get so hungry that I gorge. I seem to be doing that. I hope this continues to go well. I don't have any structure or pre-scribed diet that I am following. I'm just THINKING about what's going into my mouth.

Can't wait till my am run tomorrow. I'm doing 10R/3W/10R.

Tuesday run and other thoughts

This morning's run went as planned if not better. I did 1.5 miles at 5R/3W/8R/3W/5R. I actually completed the 1.5 in 24 minutes. I landed on the .75 marker exactly 4 minutes into my 8 min run interval. I don't care a bit about pace so I'm not going to mention that I finished the 1.5 miles a whole 1:06 faster than the exact same workout last week. I'm not going to even mention that.

My body seems to be behaving as expected. I feel I am making gains each week. I felt very good today. As my wind is improving, I still need to be careful not to over-stress my musculo-skeletal system. I know for a fact that my knees are weak, my right ankle and calf muscle/tissues definitely need some work. I've got to hit the gym at least a couple times per week.

Now, the above is encouraging but I am very disappointed in another aspect of my so-called "new lifestyle." I talking about my nutrition, specifially, my calories. Ceratinly, without any question, my biggest impediment to improving my running and my fitness is my weight. For those of you that don't know me, I weigh 332 lbs (as of this morning). Yes, I used to be over 370 but that's irrelevant. I have failed terribly over these past few weeks to get my diet under control. I have had good days but overall, I am incosistent. When I started exercising almost 6 weeks ago, I weighed 340. I should be down around 320 or lower by now but I keep hanging around 330.

It is ridiculous to go out and run and pretend that I am getting back in shape, while I'm still stopping by Kroger on the way home to get a bag of double-dipped chocolate-covered peanuts (this was the case last night). I'm still eating too many calories at night and going to bed with too many carbs. Have I cut back, yes. But I still haven't in my mind and in my practice made the decisions to STOP EATING SO MUCH!!

Well, today it begins. I refuse to relegate my "new lifestyle" to 20-30 minutes of exercise 3 times per week. That's not a new lifestyle. That's just pretending. I'm smart. I've read all that's necessary to read about nutrition (of course, I learn something new everyday). I know how to use the internet. I have an awesome support group (bloggers, family, Striders). I've just been lazy with my nutrition. I am determined though to get this under control.

So, I begin today!

20 minute continuous run!!!

Today marked my longest continuous run since starting back running about 5 weeks ago. I did 20 minutes continuous running this morning at Memorial Park, follwed by 5 minutes walking to complete my 1.5 miles. If you're a quick cypher'er, you've calculated by now that that is well over 16:00 min/mile. That's ok. I'm not concerned with pace right now. I just want to build up enough stamina to run continuously for 30 minutes. This is my first goal and milestone and it looks like I'm on track to be there by the time Katy Fit starts (fingers crossed, hands folded in prayer, whatever). Next week's 'hard' day is a 25 minute continuous run on Saturday. Tuesday and Thursday are run/walk interval workouts. After next week, it's 3 days of 25 minute continuous runs. The next week, 3x28 minute runs. And then 3 30 minute runs the last week before Katy fit. I'm still going to be one of the weakest participants in the program but I'm cool with that. My goal for now is to just take it easy and see where that takes me. Marathon? Half? Who knows right now? I'm just happy to be out there.

Holy Heat Stroke!!!

I made my first entree into the summer heat yesterday. Man, it's soooo different running in the heat. I really need to do it more often to get better acclimated. Since starting back running about 5 weeks ago, all my runs have been during the morning hours. Well yesterday, to fit my workout into my Friday schedule, which I won't even try to go into right now, I arrived at Memorial Park around 3:50. The temp in my car said 98. I'm quite sure though, according to how it felt, that the humidity was low. Anyway, I was not able to complete my workout as planned. I had to make some adjustments.

The plan:
      8 min run/5 min walk/8 min run

What actually happened:
      8 min run/5 min walk/3 min run/5 minute sorta walk...run a few seconds...walk...run a minute(sorta)...walk...

I wonder about something though. I haven't strapped on the HRM yet but I wonder if during the whole walk...struggle...run a few seconds...walk... if my HR stayed about the same. My guess is that I kept it pretty steady which is a good thing. I never really got out of breath and made sure to stay conversational the whole way through. That's really how I want to target all my workouts for now.

Anyway, despite the heat, I thoroughly enjoyed the workout. I'm just so thankful and happy to be out running again. The ankle continues to be pain-free and seems to be gaining some strength. I'm going to continue to take it very easy with musculo-skeletal strength being as much if not more a goal as aeorbic conditioning, if that makes sense.

...NO SHOW!!

My trainer was a no-show this morning. This was our first session. I asked one of the staff members if she had called and they said no. After 10 minutes on the elliptical, the staff member came up to me and said that Jeni had a family emergency and was not going to be able to make it. I don't know about the rest of the world, but if I had a family emergency, the first thing I do is call work. And if it was a family emergency, how was the staff member able to contact her so quickly. Guess she may have had her cell phone on. Still, I think she just forgot about our appointment and/or decided to not come in.

So, do I give her the benefit of the doubt or do I blow her off and get a refund? Guess another alternative would be to look into getting another trainer but I don't quite feel like "interviewing" another trainer. Think I'll get a refund and get some swimming lessons. There are adult swim instructors that work out in Fairfield. I think that would be awesome and fun. I need to learn how to swim. Don't get me wrong, I swim pretty well. But I need to learn how to actually "work out" in the pool, how to breathe correctly, and the proper form and stuff like that. Kind of like Cassie did earlier this year or late last year.

Bad boy,

I was very bad this morning. I did not get up to run as planned. It's too early in my comeback/training to start slacking. The problem (rationalization) was that I am on call today. I just didn't want to get out there and be in the middle of my run and get paged. Then I have to either go to my mother's house or go into work without taking a shower to try and get to a computer. Call stinks!!! I'm glad it's not too frequent. I am going to have to figure out a way to work around it in the future. Guess I'll run tonight, closer to home.

Tomorrow, I start working out with my personal trainer. We have a 6 am appointment. I hope I like her. She did an orientation with me at the gym and I liked her professionalism. She not only wants to help me with the weights but also with nutrition and with my running. Her bio says she specializes in sports-specific training, health and nutrition training, post-rehab training and weight loss. Sounds like she was made for me. Also, she has a degree in kinesiology so she should be able to help improve my ankle, my stride, etc. I'm kind of psyched about this. Cost = $288 for 6 one-hour sessions. Not bad, IMO.

My inspiration

Back in November of 2004, I ran my first 5K. I remember it vividly. It was the Run With the Saints 5K, the target race of 9 week Power in Motion program. I don't remember my time. I have it written down somewhere. I just remember how great it felt to accomplish something I never really thought before that I could do. As I was driving away after the race, big smile on my face, this song was playing on the radio. It's kind of been my "running theme song" ever since. Sometimes I'm tempted to give in to the lies that my own concscience is telling me. Or lies that the world tries to tell. Stuff like "you can't run, you're too heavy. You're not a runner, you're too slow to be called a runner." Lies like "this is too hard. You've been overweight too long. You can't change. Who do you think you're kidding?" This song reminds me that I don't have to listen to those lies.

"Voice of Truth"

Oh what I would do to have
The kind of faith it takes
To climb out of this boat I'm in
on to the crashing waves

To step out of my comfort zone
Into the realm of the unknown where Jesus is
And He's holding out His hand

But the waves are calling out my name
And they laugh at me
Reminding me of all the times
I've tried before and failed
The waves they keep on telling me
Time and time again. "Boy, you'll never win!"
"You'll never win!"

But the Voice of Truth tells me a different story
The Voice of Truth says, "Do not be afraid!"
And the Voice of Truth says, "This is for My glory"
Out of all the voices calling out to me
I will choose to listen and believe the Voice of Truth

Oh what I would do to have
The kind of strength it takes
to stand before a giant
With just a sling and a stone

Surrounded by the sound of a thousand warriors
Shaking in their armor
Wishing they'd have had the strength to stand

But the giant's calling out my name
And he laughs at me
Reminding me of all the times
I've tried before and failed
The giant keeps on telling me
Time and time again. "Boy you'll never win!"
"You'll never win!"

But the Voice of Truth tells me a different story
The Voice of Truth says, "Do not be afraid!"
And the Voice of Truth says, "This is for My glory"
Out of all the voices calling out to me
I will choose to listen and believe the Voice of Truth

But the stone was just the right size
To put the giant on the ground
And the waves they don't seem so high
On top of them lookin' down
I will soar with the wings of eagles
When I stop and listen to the sound of Jesus
Singing over me

But the Voice of Truth tells me a different story
The Voice of Truth says, "Do not be afraid!"
And the Voice of Truth says, "This is for My glory"
Out of all the voices calling out to me (calling out to me)
I will choose to listen and believe-

I will choose to listen and believe the Voice of Truth

I will listen and believe
I will listen and believe the Voice of truth
I will listen and believe
Cause Jesus you are the voice of truth
And I will listen to you, you are-

         -Casting Crowns

Tuesday, 6 June workout

Here are the stat's on this morning's workout:

• Total distance: 1.5 miles
• Format: 5R/3W/8R/3W/6:06R
• Perceived effort: Very easy

The ankle continues to feel good. I'm probably over-sensitive to how that right foot is striking. I found myself forcing my foot to pronate a bit before foot strike, trying to 'fix' my moderate under-pronation. I really think this is dangerous. I bought the Nimbus VIII because of it's neutral form. I need to let the shoe do the work and relax. When I did that, when I relaxed and stopped thinking about how my foot was striking, it felt really good and natural. I also need to continue to stretch a lot. Especially my calf and soleus.

Another awesome workout

I had another comfortable workout on Sauturday. I was at Memorial by 5:50 and ran 1.5 miles at a 5R/1W interval. Felt great. I'm so thankful to God that I can be back out there.

Afterwards, I dropped by the Heights 5K to check out the scene and hopefully visit with some friends. I planned to meet up with Jon before the race and did. It was great to see Jon and Waverly. Jon has been such an encouragement to me and I value his friendship.

Guess I'll keep plugging away.

Out on a limb

Ok, I'm going out on a limb and say, "I'm back!" This morning sealed it for me. It was 6:30 am and I arrived at Memorial Park in my new Nimbus VIII's feeling pretty chipper. For the past year and a half, I've been skeptical of feeling this spirited, knowing that my ankle joint would soon put all my feelings in perspective. But lately, for the past few weeks, my ankle has failed to rear it's ugly head and I have managed to get through several beginner workouts without much bother. I've been piddling around with intervals of 1.5 min run followed by 1.5 min walk. Well, this morning, I decided I'd really get a good workout in. So, I did 1.5 miles with intervals of 5R/1W. I ended up doing 4 reps, finishing my last interval with a 5:39 run.

Finally, since I can't remember when, I feel like I wasn't working on my ankle today. I felt like I was working on my running. The ankle felt stable and was completely pain-free, even after the run and during the day.

So, this new positive turn has led to many thoughts today. One of the most scary but also exciting thoughts I entertained today was the thought of possibly training to run the Houston Marathon in '08. That's only about 7 months away and I'm currently only able to run about 1.5 miles at about 15 min/mile pace. Still, I do have some running experience. I know the importance of staying injury free. I know when to push and when not to. I know the difference between good pain and bad pain. So, even though I wouldn't be at the ideal 1 year away mark, I think I still may be able to do it and stay conservative. I know this may not be the best place to seek advice as many of you are nothing but encouragers, but I really need to know what you all think. I would certainly go into it knowing full well that 7 months is tough to start from scratch and that I may have to dial it back to the half. Still, I'd like to give it a try. I feel so cheated by my ankle. I was really doing well back in Jan/Feb. '05 and I feel now, one year after my surgery, that I have a new lease on life (my running life, anyway). I guess it's a few more weeks until Katy Fit starts so I may just see how it goes over the next two or three weeks, taking care not to overdo it. Comments welcome!

Daddy's got a new pair of shoes (certainly not an original title)

Made it over to Luke's Locker on Monday (Memorial Day) for a new pair of shoes. I really lost track of the mileage on my last pair. So, partly because I wanted to start over keeping track of my shoes' mileage, partly because I'm at ANOTHER starting over point, and partly because I wanted to avoid injury by possibly running in shoes that were broken down, I bought these new Nimbus VIII's.

I really intended to buy a new pair of the Nimbus VII's as before but these new models were out so I went for it. Asics seems very responsive to feedback from their customers. The new VIII's have a bit more snug toe box as the previous VII's had really gone to far in the 'roomy feel' department. Also new to the VIII's is that the Nimubus now comes in various widths. Guess they didn't want to disappoint the few who like the roomyness of the VII's. The last BIG difference is that they closed up the mesh material around the toe box. To be more breathable, the VII's basically just had a 'net' mesh around the toe. You could actually see your sock through the top of the shoe. Although it was cool and very breathable, the holes were big enough for pebbles to get into. So, they closed the shoe back up. It's still very breathable, though.

I ran in them for the first time this morning and they felt great. I really feel like I'm 'in' this shoe. It feels like it's really part of my leg, ankle, and foot. Not like I'm fighting it. The cushioning is great as expected from Asics.

The pools opened this weekend, running, life

Fortunately for our youngn's, the community pools opened this weekend. Unfortunately, it was such a busy weekend, we only got to visit the pool for a couple of hours on Sunday. Between my mom's retirement party (no kids allowed), company over for lunch on Sunday, church on Saturday night, and time spent driving in and out of town from Fairfield, I kind of felt like the kids got put on hold this weekend. On second thought, they really have it made. I just wish THEY knew that. Kids today just want to be entertained 24/7.

Running has been going well, all things considered. I still have a lot of weakness/stiffness in the anterior part of the ankle but no 'bad' pain to speak of. I've done 2 weeks of 10x(1.5 run/1 walk). I think this week, I'm going to do 3 days of 2 reps of the following:

• Jog 90 seconds
• Walk 90 secods
• Jog 3 minutes
• Walk 3 minutes

This is coolrunning.com's Couch-to-5K program. It's just a program. The only thing I don't like about it is the sometimes odd and complicated intervals. It makes it hard to program my chronograph.

I'm still not crazy about where I am running. I'd really like to find some crushed granite or dirt trails to run on. Still, as I progress into the late spring and especially summer, I'm going to plan on running "in town", either before or after work. Also, soon I want to add a Saturday or Sunday morning, before-the-crack-of-dawn romp around Memorial Park. That used to be one of my favorite outings of the weeek.

So, slowly but surely, I'm getting back into the swing of things. I don't want to overdo it as I am inclined to do.

Things are looking up

The past few days have been a lot of fun for me. I was able to run on Saturday and on Monday. Besides stiffness and weakness, the ankle feels pretty good. I've lost about 12 lbs. in the last few weeks bringing me down to 328. That's about where I was halfway through PIM in the Fall of 2004. I remember that time because it was the first time I could fit into any kind of running apparrel (e.g. running shorts, singlets). I think I've finally turned the corner with the ankle problem and am ready to start the real work of getting back to where I left off in the spring of '05. WOW!!! It's really been that long since I've run. It seems like an eternity.

I'm still not ready to really set out my short and long term goals, particularly my dream of running a marathon. I think for now, I'm just going to continue to watch what I eat and gradually increase my running over the next weeks. If I had to publish any goal, it would be that I hope to be able to run for 30 minutes continuously by 10 weeks. That gets me to the first part of July. At that time I'll probably look at a formal 5K training program and continue to progress, taking it very slow. Of course, the most important goal is to stay injury free.

Thoughts on my first marathon...it's hard to imagine the fact that I'm even able to entertain thoughts of running a marathon. I was sooooo pumped back in '05 and well on my way to running a marathon in the late Spring or definitely by last Fall. It really is not realistic, given my ankle problems (continuing to heal) and my weight to shoot for Houston '07, or is it? We'll just have to wait and see. That's basically 9 months. If I were advising myself, I'd say NO but we'll just have to wait and see. One day at a time.

Quick report

Ran this morning in the pre-pre-dawn hours. It was a beautiful morn and I felt great. I did 8x(1w/1.5r).

Going into my surgery last May, my podiatrist said that recovery time was 12 weeks. After my surgery, he said it may be more like 1 year. As I approach the 1 year mark, I'm starting to believe that the 1 year timeframe may be about right. My ankle is just now starting to feel normal. I hope this is a good sign and that I can progress and get back to where I want to be. If I get through the next couple of weeks without any setbacks, I'm going to get serious again with my goals and dream of running a marathon one day. For the time being, though, I'm taking one day at a time.

Feels Grrrrr8!!!

Just have to post that today my legs are sore. My thighs are tight. My calves ache. I feel GREAT!!! No, really, no joke! It has been soooo long since I felt like I've worked out and now I can remember why I love running so much. Hurts so good! :) The great thing is that my ankle feels pretty good. I can definitely tell that I'm weak there but no "bad" pain in all the oh so familiar places.

Rest today. Probably do a little yard work. I'm running again in the morning.

I ran today!!!

Never thought I'd see those words again on this blog!!! I've been walking 3-5 times per week but decided today to do a little running. IT WAS AWESOME!!! I did 8x(1 min run/1.5 walk). I was breathing hard, sweating, feeling a little fatigue in the legs, all the signs that I acutally worked out!

I'm not too sure about my new running trails out here in Fairfield. Actually, they are just sidewalks. Boy, I really miss Memorial. Wish I could find some crushed granite or dirt trails out here somewhere. Well, if I really start to get motivated, I'll start running at Memorial Park in the pre-pre-dawn hours before work. I just need to find a place to shower.

On a more serious note, my brother-in-law was murdered last week in his trailer in Lousiana. He was 44. It has been a tough week or 2 for my family so please keep us in your thoughts and prayers

Great news!!! I've had the flu!

I was very ill over the past week and am recovering from either the flu or a really bad cold. The reason this is good news is that I seem to have kind of broken some bad eating habits. Over the past week, I've lost about 8 lbs. too.

Now I'm not naive enough to think that this is the norm in just a week but I am still encouraged that this is the only weight loss I've experienced in many months. So, I want to keep it off and continue to lose more.

My walking regimen has been going so-so. The great thing is that my ankle has felt pretty well. I'm soooooooo weak, though and am going to be very careful building back all the musculoskeletal structure that has not been used in sooo long. I'm walking about 25 minutes at at time now so that's good.

I need to get such more serious about my fitness but am starting to have a better attitude and starting to get more and more motivated.

Started a walking regimen!!

I started a walking program this week and thought I would start posting my progress. First of all, let me show you the program. It can be found at this web site. It is a 12-week, complete beginner program. My hope is that one day, at about mile 20 of my first marathon, I'll be able to think back to the day I started by walking 15 minutes. Man, this really king of takes starting out slowly to a whole new level but I think given my recent weight gain (about 35 lbs.) and my not so recent ankle surgery/recovery, this is the way to go.

Regarding weight loss, I am continuing to struggle with my diet. It really is just a concious decision. Of course, it was easier when I was working out like a dog but since my running is ix-nay, I MUST cut my calories drastically to be a big loser. Wifey-poo has made a recent commitment to join me with helping the family eat better so that will make a big difference.

So, here are the stats today.

Walk: 15 minutes. Stretching: 2 min before/none after (must do better)

EVIL!!!

Evil lurking around every corner!!! These are more sinister than Cassie's PB eggs!!!

SOOOOOO Sorry!!!

I am so very sorry to have dropped off the face of the earth the last month and a half (or more). My sincerest apologies for my rudeness and for ignoring my friends and awesome running community! And thanks so much for checking up on me Cassie and Edwin. Every day, I just kept saying to myself that I was going to get back with you tomorrow but that never happened. I'm sorry.

Good news and bad. More good than bad so I'll start with the good. In a nutshell, I got a new car, started a new dream job, bought a new house, moved into my new house, and am living the American dream. Soooo, where to start?... well guess I'll post some pics of the new house. Here ya go.

It's awesome. The only bad thing about it is that it's pretty far out 290 in Fairfield. But we absolutely love the community and it's worth the long drive in every day. It's actually closer to where J works than where we lived before. And the kids love it.

I got a new car to replace the inferno. I got a great deal from my cousin who is part owner of a dealership in Liberty, TX. It's a Grand Marquis. I know, I know. My wife says it's an old person's car but I love the ride and the price was right.

I started my new job as a Clinical Application Analyst. I'm now in my 3rd week and have sooo much to learn. My boss says it will take me 2 years to learn everything I need to learn. WOW!!! That's job security. Anyway, I love it. It's what I've wanted to do for a long time now. I've been pursuing this job for about 5 years and have finally been blessed with a new career.

Running out of time so I'll make the bad news brief. I've gained about 35 lbs. Haven't run now since May. The ankle is still very stiff but not sore. I think it's still healing and getting stronger. As my life settles down a bit, I'm going to get back the exercise regimen. It's been a stressful couple of months.

Again, I'm sorry for my neglect and look forward to getting back in touch. Later!

WARNING!!!

I've had a couple of friends tell me that they have F-150's that are affected by the recall. All I can say is GET IT TAKE CARE OF IMMEDIATELY!!!

I've never been one to take recalls very seriously. I always think I'll just get it taken care of the next time it's in the shop. Well, the pictures below speak to me and should yell to all others out there. TAKE IT IN!!!

Most importantly, until you can get into the shop to get it taken care of, DO NOT park your truck near your house or near your other vehicles. This fire did not happen while the truck was running. I was in someone's house for almost 1.5 hours before it spontaneously ignited. And by the time I got out to the street, it was already engulfed in flames

Finally, don't keep any valuables in your truck, just in case

Here's what happened....

Some friends and I signed up for a cooking class on Saturday morning through Leisure Learning Unlimited. I arrived at the class on time at 9 AM. The class was at a woman's house so we were all parked in the street around her house in this residential area. At around 10:15, someone was banging on the window yelling, "Someone's truck in on fire!" We all ran out and it was my truck that was on fire. It just spontaneously burst into flames.

Yes, Lisa, this was one of the Ford trucks that was affected by the recall. I was taking off work this week and this was one of the things I was going to take care of. (I also needed new tires but I guess I won't have to bother with that this week.

No one was hurt. The only thing of value that was in the truck was about $7,000 worth of software that a friend of mine had given me...stuff he was no longer using...development stuff. Also some books, a shirt, a child seat, a coffee cup...really no big deal

Hopefully my insurance company will pay me the value of the car and I'll be looking for something else soon.

Sorry I missed the marathon, but...

Well, my plan was to be on hand to cheer all my HRB buds on but something kinda happened on Saturday that threw a wrench in my plan. Rather than try to explain with words what happened, I'll let the photos speak for themselves.

Well, that's my ride. Enough said.

Look what I did!!!

I know, I know, Sarah!!! It's not the space shuttle. But it's really me and I'm really flying!!! Dream come true for Christmas!!!

Great news!!!

Many of you may not know this about me but for about 4 years now, I have been intent on breaking into the healthcare informatics field. I've worked in a hopital laboratory now for about 15 years and became interested some years ago in how technology can be used in healthcare to save money, reduce medical errors, and save lives. I went back to school about 3 years ago and have been working on my BS in computer science, all the while attending conferences, meeting people, learning all I can about the field.

Well, all my hard work had unbeliveably paid off as I just received my first job offer in my new career last friday. My new position is Clinical Applications Analyst and it's with the same company I currently work with. The money is a whole lot better but more importatly, it's doing something I love to do.

Now that all the initial excitement has subsided a bit, it's a bit surreal to be changing careers. As I said, I've been doing the same thing for about 15 years now so to totally switch careers, although it's exactly what I've been working towards, is a tad bit scary. I'm soooooo ready though!

Thanks to my family for helping me get here. It's been a tough road, going to school, working odd shifts, going to conferences. Also, thanks to God for giving me this opportunity.

I start the first of February!!!

Long overdue!!!

To start off, let me say that my ankle recovery and my fitness in general have not progressed as I had hoped. A week or so ago, I posted a little about my frustration as well as a plan for getting out of this funk on HRB.com. I wanted to post the plan (not the frustration) here on my blog, too. Rather than a 1, 2, 3 step-by-step plan, I've set this up as a list of priorities. Here they are:

1. When I first started this list, this #1 priority was relegated to the end of my list. I had to put it back at the top. My #1 priority is to get my spiritual life in order. I know there are a lot of views out there and I'm not one to push my faith on anyone but as a matter of record, I must state here that without God, I can do nothing. Health and fitness are spiritual issues for me. For me, health and fitness allow me to serve my God, my family, and my community in a way that's just not possible in my current condition. So, I must 're-connect' to the Source of my strength and my discipline and my inspiriation.
2. Secondly, I MUST decrease the pressure and stress that I put on my ankle with each step. In other words, I've gotta lose this weight. I was reading that lbs/foot pressure increase exponentially with total body mass. If that's the case, then it should also decrease just as fast. I think this is the number one reason that my ankle has not healed. I'm not making excuses but it's kind of a catch-22 for me. I need to exercise to lose weight but I can't exercise because my weight keeps my ankle from healing properly. I am going to have to figure out and implement a strict weightloss regimen that frankly does not include running or walking. This will require even more discipline and planning. I can't splurge and then go out and run 6 miles like I could last winter. I'm going to have to work.
3. I need strength. The muscles that hold my ankle together and the muscles that support those muscles are in bad, bad shape. So, exercise-wise, I am going to start a 12-16 week concentrated strength training program. I dont' know what or where or how but I think this is a priorty that will get be me back to running with a good foundation.
4. I need flexibility. I MUST start back to stretching. Tight muscles don't help my gait and posture and in turn probably do more harm to my ankle.
5. I must re-engage my awesome community (Striders, HRB'ers, family). I've gotta get back on the blogs and boards and stay inspired. Most of all, I want to chronicle this comeback for others to draw on.
6. Lastly, and this may be the hardest. I'M NOT GOING TO RUN AT ALL!!! Until further notice, running is off-limits. I've got to break the cycle of 'well, I feel a little better... I think I'll go run...injury...take time off...feel a little better...I think I'll run...injury...take time off...' You all know the drill. Patience, patience, patience!!! I think if I take care of 1-5, I'll be ready to come back strong in April or May. Will that put me in a position for Houston '07? I don't know. I hope it does but I've got to do this first. And if I have to put my first marathon off 'till later in spring '07 or fall '07, sobeit.

Updates to follow!!!