Walking with a friend

One of my friends is training for a 60 mile walk to happen later next month, and she hasn't trained enough. So I decided to go out with her and do some walking with her. We walked about 3 hours and covered about 8.4 miles. We started down the Sammamish River trail, which was paved and flat, and about 1.5 miles into it, we turned and explored the Powerline trail that branched off. That trail was quite hilly, and according to my Polar watch, we climbed about 650 feet for the next few miles. It even got my heart rate up a bit during some of it, but for the most part, I wasn't feeling any tiredness or pain and my heart rate stayed under 120 most of the walk. My friend wasn't as fit, and struggled a bit and had some pain.

We are planning another walk on Wednesday, as tomorrow I have a scheduled afternoon run.

Paul

Training - Week 3 Day 1

Easy 3 miles scheduled for today. My legs are a bit sore from Saturday's activities, but I expected this, as I haven't run that far on the road. I didn't get too much sleep last night, as I went to be a bit late, but got a good 6 hours nonetheless. I'll be in bed earlier tonight though.

This run was scheduled for an easy 3 miles, and as such I hit the treadmill to pound out a few miles. I set it to a 2% grade and set the pace to just under 11:00 pace. I did get my heart rate a bit higher than I wanted, but it wasn't like I was suffering too badly there. I ran my 3.1 miles in just about 35 minutes, and warmed-up and cooled-down for a total of 42 minutes.

Stats:
HR - 149/167
Warmup - 1:57/3.0
Mile 1 - 10:32/5.1
Mile 2 - 11:18/5.3
Mile 3 - 11:02/5.4
Mile 3.2- 1:51/5.4
Cooldown Mile 3.5 - 5:57/3.0
Weight - 183

Training - Week 2 Day 4 - Long Run

I was pretty nervous about today's run and how well I would do on the trail. I don't run outdoors too much, and have spent most of my time this last 2 weeks on the treadmill. I woke up at 6:00 am and went out anyway. I did a short loop around a park to warm up, and actually stretched out my legs a bit, which I need to be doing much better at come marathon day. I then started my stopwatch and headed out for the run. The first half was probably the hardest part, being that I wasn't really all that warmed up and all. By the time I got to the turn-around point at 3 miles, I was feeling pretty well lubricated.

I kept a pace between 10:30 and 12:30, mostly hanging around 11:30 for the run. I watched my heart rate, which never got up too far. I had a little pain in my left foot, and as I am breaking in new shoes, may have gotten a small blister. For the most part though, I felt pretty good for this run. I did a total of 6.3 miles, 6.1 of which was running. It took me about an hour and 15 minutes to complete.

Stats:
HR - 151/168
Mile 1 - 11:51 / 5.0
Mile 2 - 11:20 / 5.3
Mile 3 - 11:16 / 5.3
Mile 4 - 11:11 / 5.4
Mile 5 - 11:10 / 5.4
Mile 6 - 11:00 / 5.5
Mile 6.1 - 1:03 / 4.8
Cooldown Mile 6.35 - 6:18 / 3.4
Weight: 184
Pain: Light left foot pain last half of run.

Training - Week 2 Day 3

An easy 3 miles was scheduled for today, and I headed out with out too much difficulty this morning. As all my running to date has been on the treadmill, I plan on running Saturday on the trail. Today, I ran on a 2% grade for about 45 minutes and got in 3.5 miles total. Half a mile of which was for warmup/cooldown. I concentrated on keeping my heart rate as low as possible. I figured that an easy run would be a good thing, especially as a 6 mile long run is next up.

No pain today, although my left foot still aches a bit. I am still breaking in new shoes. I got a bit of good news yesterday when my podiatrist called and rescheduled my orthotics fitting to this morning. That means I get an extra 2 weeks of comfort for my feet.

Stats for today:
HR - 142/159
Warmup/Mile 1 - 13:16 / 4.6
Mile 2 - 12:24 / 4.9
Mile 3 - 12:20 / 4.8
Mile 3.1 - 1:26 / 4.8
Cooldown Mile 3.5 - 8:00 / 3.0
Weight - 182
Pain - None

Training - Week 2 Day 2

Today I really didn't want to get up out of bed. I was scheduled to do a 4 mile run today, and my motivation just wasn't there. I ended heading out and running it anyway however.

The word for today class is Farklek. Which is exactly what I did. For those who don't know, a farklek is a Swiss word meaning something like "speed play". Basically, a farklek is a run that mixes sprinting and jogging in a semi-random way. My sense of randomness wasn't perfect, so I just ran a quarter-mile sprinting and the rest of each mile at my normal pace. Suffice it to say, I actually made really good time, putting all 4 miles in in just 45 minutes, which is about what I usually run 3.5 miles in. I did an extra .25 miles cooling down.

No abdominal pain today, and my foot is feeling quite a bit better.

Stats:
HR 151/176
Warmup/Mile 1 - 12:27 / 4.8
Mile 2 - 11:00 / 5.5
Mile 3 - 11:12 / 5.4
Mile 4 - 10:16 / 5.8
Mile 4.25 - 5:14 / 3.2
Weight - 181

Training - Week 2 Day 1

Easy 3 miler scheduled for today. I woke up before my alarm went off after a pretty lousy nights sleep. It has been hot here, and I am just not used to sleeping in the heat all that well.

Today's run was 3 miles. I did it in 36:27, sprinting my last quarter mile. I did an additional 7 minutes (.5 mile) cooldown to bring it to 45 minutes total.

I had mild left foot pain at the beginning of the run, but it got better. The abdominal pain was mild as well, and only started about half way into the run. I have a podiatrist appointment on the 15th of August to get my foot looked at and get fitted for orthotics. I just bought new Brooks (Addiction) running shoes and a Polar heart rate monitor to replace my dead Timex.

Stats:
HR 144/171
Warmup - .03 mile - 1:02
Mile 1 - 11:43 / 4.9
Mile 2 - 11:54 / 5.0
Mile 3 - 11:48 / 5.1
Mile 3.1 - Sprint - 0:54 / 7.1
Mile 3.5 - Cooldown - 7:57 / 3.3
Weight - 182.8

Training - Week 1 Day 4 - Long Run

I hadn't actually intended to do the long run today. With my 2 trips to the doctor to get the abdominal pain checked out, I expected that I wouldn't be allowed to run today. Even though they cleared me to continue to train, I also wasn't going to run if I had any pain today.

I woke up this morning and felt pretty good. I put on my new heart rate monitor and headed out to the treadmill with the intent of just running long enough to calibrate the speed sensor on the monitor. Instead, I ran my 5 miles. I only had a little achiness in my left foot, which when I get my orthotics, Ill ask that doc about. I ran that time in about 62 minutes. I then walked an additional half mile to cool down.

As I only had my HRM on for part of the run, as I was calibrating the speed sensor, my stats today aren't very good. (paces are speed setting on treadmill)

Stats:
Distance: 5.5 miles (5.0 run)
Mile 1: 12:30
Mile 2: 12:30
Mile 3: 12:30
Mile 4: 12:30
Mile 5: 12:30
Mile 5.5: 8.38
AHR 155/165
Treadmill
Pain: light pain in left foot.
Weight: 180

All in all, I felt pretty good during this run, and I felt I could run quite a bit farther if I wanted to.

Training - Week 1 Day 3

So I slept a bit better last night, and awoke this morning right before the alarm clock went off. I am having a bit of abdominal pain since last run, and was hoping this morning it would have been better, and before I started running, it was. As I got moving, however, the pain returned. It wasn't unbearable, just uncomfortable. I am making an appointment with my doctor today to have it looked at.

I have also scheduled an appointment with a podiatrist to get measured for orthotics. I also determined that my shoes are due to be replaced, and doing that at the beginning of training is better than at the end.

Today was scheduled for a 3 mile run, and despite the mild stomach pain, I completed it in about 37 minutes. I also had a good warmup/cooldown bringing my total workout time to 45 minutes.

Stats for today:
AHR/PHR - about 140-160. My heart rate monitor is still dead.
RPE: 5-6
Pain: mild left foot ache and light left abdominal pain
Warmup/Mile 1 - 12:42
Mile 2 - 12:14
Mile 3 - 12:14
Mile 3.1 - 1:18 - to finish the 3 miles after warmup
Mile 3.5 - 7:55 Cooldown
Weight - 183

Training - Week 1 Day 2

I tried to go to bed early last night, but for some reason I tossed and turned trying to get to sleep, mostly due to the fact I entered in a marathon yesterday. I had debated on where to run, and how and where I had planned on doing my long runs on Saturdays. I have successfully roped in...er...convinced a friend to join me, and we decided to do our long runs together. Now we just have to coordinate where and when, as we live nowhere near each other.

Today was planned 4 mile run, to which I ran 4 miles. I also added about half a mile for warmup and cooldown. I did this in a total of an hour on the treadmill (1% grade). My long runs will definitely be on the road, even though the weekday runs will likely be on the treadmill. At least initially.

Stats for today:
AHR/PHR - about 140-150 to 170-180. My heart rate monitor didn't work today so I had to do it manually.
Warmup/Mile 1 - 12:54
Mile 2 - 12:30
Mile 3 - 12:30
Mile 4 - 11:36 - Sprinted last quarter mile
Mile 4.1 - 1:17 - to finish the 4 miles after warmup
Mile 4.53 - 8:53 Cooldown
Weight - 182.8

Marathon Found and Entered

I decided to go ahead and register for the Seattle Marathon (http://www.seattlemarathon.org/). It is November 26th, 2006 in downtown Seattle. That is a short 18 weeks away, and I am currently on a 16 week training plan, that gives me a couple of weeks to ensure I am ready. Guess paying the $100 ($85 + $15 for a massage afterwards) to register is motivating enough.

I may be crazy, but lets see if I can do this. Wish me luck!

Week One - Marathon training begins

Ok, I have bit the bullet. I am starting to train for a marathon. I thought I would never say this, but I am actually looking forward to it. My first job it to find the marathon to run. The training plan I am following puts the marathon out about 16 weeks. I figured for an extra month, as I can slack a bit too often. That puts December as the timeframe for the run. I will start looking for a race post-haste.

So begins week one of training. This week is planned to look like the following.

• Monday - 3 miles
• Tuesday - 4 miles
• Thursday - 3 miles
• Saturday - 5 miles

Today I ran 3.5 miles (only 3 was running, the other was warmup/cooldown) in 45 minutes.

Stats:
AHR/PHR - 145/179
Warmup/Mile 1 - 13:02
Mile 2 - 12:20
Mile 3 - 11:51
Remainder of 3 - 1:02
Cooldown - 8:49
Weight - 187

Evening Walk

I took about a 3 mile walk this evening. Nothing too fancy. I did a bit of exploring Marymoor park, but didn't find too much interesting. Good walk though.

Biking on the Sammamish River

I got my bike computer installed, and a new pair of shiny bike shorts and headed out on the Samammish River trail for a 10 mile bike ride. It took me just under an hour to complete it, and being that this was the second ride since December on it, I felt pretty good. My legs felt a bit rubbery afterwards too, which can only mean good things. :)

Long Run

Today I got out of bed without too much trouble, and headed out to attempt a long run. I got on the treadmill, and set the speed and pretty much just zoned out for a while. I ended up running for 70 minutes covering 5.5 miles. I would have run a bit further had the chafing not become a big enough issue. I forgot my bodyglide today. Either way, it was a great run. I really want to attempt the marathon next year this time, or at least a half-marathon if my training doesn't go as planned. I should have plenty of time though.

Great workout!

Paul

Damn Tootin'

I woke up this morning determined more than ever to get my sorry butt out of bed and go swimming. It has been a bit too long since I have had a strenuous workout. I have my kids here for their summer visit and have been quite active with them, but haven't been the best at maintaining the exercise regime I had earlier. Last night's 5 mile walk was about the hardest I have worked with them since they got here.

So this morning I headed out to the gym and swam vigorously for 75 minutes (75 laps), and took a 10 minute sit in the jacuzzi afterwards. I am feeling pretty good this morning, especially considering that it has been a week since I saw the pool last.

On a good note, I am down to 184 this morning. People at work are telling me to stop losing weight, but I still have a lot of fat on me. I am in 36" pants these days, and 32"-34" would be fine with me. The weight loss has dramatically slowed down though, although losing a couple of pounds is pretty noticeable nowadays though.

Paul

Evening Walk

As I didn't get out this morning, I dragged the kids...kicking and screaming...on a walk. I took them on a brisk 5 mile walk on the Sammamish River trail, and had a great conversation with my 8 year old. Although he complained a bit, he was really proud of himself for making the distance we did. It took us about 90 minutes to walk that distance.

Seafair Marathon

Before you all get too excited....No, I didn't run it. I volunteered for it. My kids and I worked Friday, Saturday, and Sunday helping out on the Marathon. It was a blast, although it was pretty hard work.

Friday and Saturday morning, we helped out by handing out the goodie bags and t-shirts to folks already registered. That was pretty simple, but occasionally required hauling these 60 pound boxes around to restock supplies. Saturday afternoon we worked the registration table.

On Sunday, the day of the marathon, we started out by welcoming the runners and guests and getting them headed in the right general direction to start their races. Then we moved to the finish line, and did a variety of jobs, including handing out water, traffic direction, and handing out food.

I am actually pretty sore from this weekend's work, as it required a lot of lifting and standing, which I don't usually do either for extended periods. It was well worth it though to know that my kids and I did some good for the community.

As far as working out, I slept in this morning so tomorrow I had better get my butt motivated or I will be seriously slacking.

Paul

Pool Closed

I drove out to the gym today, and discovered the pool was closed until tomorrow. I nearly went back home, but instead hopped on the treadmill, swim trunks and all, and ran for 35 minutes. I covered 2.75 miles in that time and averaged 5.2 miles per hour.

I pretty much sat on my butt yesterday and with the exception of the light walk from my car to watch the fireworks and back, really performed beautifully as an award winning couch potato. As a result of all this, I weighed in this morning at 189, which is up 3 pounds. Sheesh.

Kids are not an excuse to slack

Although you wouldn't know it lately. I have been using my kids as an excuse for not working out as much. I did go out today and took a 3 mile run. Ran on the trail even, and didn't twist my ankle even once this time. :) I ran in about 35 minutes, which for me was pretty fast, as I usually do a 12 minute pace. If nothing else, the last few days, I have had my kids, and still managed to go out walking a bit with them in tow. Tonight, however, I left them home and ran by myself.