Thursday brought another 3 mile run at the Marina where we ran last weekend. Mile 1 was done in 14:00...best yet....mile 2 was completed in 14:30....mile 3 in a little over 14.Overall a good run but the end of mile 2 brought a new experience....Runner's Tummy....I started the kick a little too early following a fast mile one and when we were about 100 feet from the end, I thought breakfast might see daylight. I did not want to stop before reaching the mile mark but Stomach did not have the same ideas. I barely managed to complete and not decorate the landscape....I tried some GU for the 3rd mile and that seemed to help.
With the Yoga stretching and Lisa's recommendations for stretching, I am feeling better, looser, and taller than for a long time. I think I will be doing better in my stretching from now on.
It has been great running with my daughter for the last week and a half. It is a very memorable experience that I will cherish for many years to come. The big race will be even more fun.
In a month my other daughter, Jenn, will be the visiting family member and she will be doing her training with her sister.
We will all be working to share medals at the 1/2 Marathon in January and giving a triple whammy to those blood borne cancers. Lots of fund raising for this family!!!
Night all...Go Team
Friday, September 14, 2007
Wednesday, September 12, 2007
What happened after your big run?
Monday brought a 3 mile morning run. Lisa and I ran the local roads and got in our 3 miles in early as we had lots to do for the rest of the day. Miranda had Gymnastics, we needed lunch, some work needed to be done. The run was good though not as fast as the weekend run. Running was not as fast as over the weekend but it was still 3 miles.
Tuesday the run was at night...following all you can eat pizza at the local pizzaria. Since I did eat all I could, I rushed back to the house and collapsed on the bed for 1/2 hour. That got me mentally prepared for the run. I prepare well with my eyes closed as I can concentrate better. We got Miranda into bed and headed out. I had two glasses of water to be sure I was hydrating properly.
The water began to slosh in its comfy position atop the pizza layer. That continued for some time until the water sluiced down through the cracks and led the digestion parade. It was pretty chilly while we ran and apparently none of my body functions were geared toward digesting the pizza. I was probably back to my start weight which is why the run felt hard.
We finished the run with a 1 block sprint which felt good and the time was not bad despite hills, excessive pizza and cold.
Today we tried cross training and I had my first Yoga lesson. I thought that running in Florida made one sweat but nothing like I was doing when they had me down on the mat, twisting like a pretzel, and stretching muscles that have been on a 30 year vacation. I felt so calm and much looser afterward however so I think that I will look up a Yoga class at home. Since we ran 3 for the 2-3 mile run last night and I am planning to run 5 of the 4-5 run on Sunday, I felt that missing a running day would be okay. Then when I found out what a workout it was, I knew we would be okay. I need core strength and flexibility for my running and this works on both in a very clear way.
Well all is up to date now. Go Team!
Tuesday the run was at night...following all you can eat pizza at the local pizzaria. Since I did eat all I could, I rushed back to the house and collapsed on the bed for 1/2 hour. That got me mentally prepared for the run. I prepare well with my eyes closed as I can concentrate better. We got Miranda into bed and headed out. I had two glasses of water to be sure I was hydrating properly.
The water began to slosh in its comfy position atop the pizza layer. That continued for some time until the water sluiced down through the cracks and led the digestion parade. It was pretty chilly while we ran and apparently none of my body functions were geared toward digesting the pizza. I was probably back to my start weight which is why the run felt hard.
We finished the run with a 1 block sprint which felt good and the time was not bad despite hills, excessive pizza and cold.
Today we tried cross training and I had my first Yoga lesson. I thought that running in Florida made one sweat but nothing like I was doing when they had me down on the mat, twisting like a pretzel, and stretching muscles that have been on a 30 year vacation. I felt so calm and much looser afterward however so I think that I will look up a Yoga class at home. Since we ran 3 for the 2-3 mile run last night and I am planning to run 5 of the 4-5 run on Sunday, I felt that missing a running day would be okay. Then when I found out what a workout it was, I knew we would be okay. I need core strength and flexibility for my running and this works on both in a very clear way.
Well all is up to date now. Go Team!
Sunday, September 9, 2007
Capillaries to the rescue
There appears to be an new division that may a landing at ground zero to battle fatigue, failure, and discouragement. They would be the capillaries that have been secretly setting up new blood lines to nourish the Quads and Calves as the legs make there longer runs now.
They did such a good job of preparing for Saturday that Brain hardly knew what was going on.
We found an area along University Ave where there was a park with a winding trail and great kite flying hills. Lisa and I ran the trail while Frank and Miranda flew a kite. I don't know what Judy did to start but I know she spent a good deal of the time untying kite string.
Lisa and I found the "0" mile marker and began to run. We checked our time for the mile distance to the "1" mile marker. Then we continued back around to the "0" marker again. Based on our pace we determined that the whole loop was about 1.3 to 1.4 miles so our 3 loops got us our 4 miles for the day.
We started with a 5 run 2 walk pace for the 1st mile, 4 1/2, 2 for the second mile and a 4,2 for the third. The second mile went a little slower than the first so we had to kick it for the final stretch before the mile marker. We were about 8 seconds off our pace for that mile. We tried some water and Power Gel before we finished lap two and reached the "0" marker again. This time we went a little faster up the uphill and when we reached the level area approaching the "1" mile marker we had gained a lot of extra time. We kicked it again and this time we completed the mile in 14:08. We went the rest of the .3 miles to finish our 3 loops and then walked back to the family. Heart rate stayed in the aerobic range the whole time except for the final few strides of the last part since I was running to complete the run and cross the finish line without regard to the BPM or the Huffing and Puffing. By the time we walked back to the rest of the family the Heart Rate was well down into the 110's.
Today we went to a street fair with a lot of walking and standing and carrying Granddaughter on shoulders so this afternoon was kinda tired to say the least. Lisa pointed out that sleep is the time when the body rebuilds muscle so I did some heavy duty rebuilding for about two hours before dinner. I am feeling pretty good now so it must have worked.
Even though I was not in Tampa to run with the group, we still managed to get a really good distance run in and since I had not previously done 4 miles, I have now crossed another marker in my journey to that 13.1 run. Yea!
Working this week on more fund raising to get those numbers up.
That is all for tonight.
They did such a good job of preparing for Saturday that Brain hardly knew what was going on.
We found an area along University Ave where there was a park with a winding trail and great kite flying hills. Lisa and I ran the trail while Frank and Miranda flew a kite. I don't know what Judy did to start but I know she spent a good deal of the time untying kite string.
Lisa and I found the "0" mile marker and began to run. We checked our time for the mile distance to the "1" mile marker. Then we continued back around to the "0" marker again. Based on our pace we determined that the whole loop was about 1.3 to 1.4 miles so our 3 loops got us our 4 miles for the day.
We started with a 5 run 2 walk pace for the 1st mile, 4 1/2, 2 for the second mile and a 4,2 for the third. The second mile went a little slower than the first so we had to kick it for the final stretch before the mile marker. We were about 8 seconds off our pace for that mile. We tried some water and Power Gel before we finished lap two and reached the "0" marker again. This time we went a little faster up the uphill and when we reached the level area approaching the "1" mile marker we had gained a lot of extra time. We kicked it again and this time we completed the mile in 14:08. We went the rest of the .3 miles to finish our 3 loops and then walked back to the family. Heart rate stayed in the aerobic range the whole time except for the final few strides of the last part since I was running to complete the run and cross the finish line without regard to the BPM or the Huffing and Puffing. By the time we walked back to the rest of the family the Heart Rate was well down into the 110's.
Today we went to a street fair with a lot of walking and standing and carrying Granddaughter on shoulders so this afternoon was kinda tired to say the least. Lisa pointed out that sleep is the time when the body rebuilds muscle so I did some heavy duty rebuilding for about two hours before dinner. I am feeling pretty good now so it must have worked.
Even though I was not in Tampa to run with the group, we still managed to get a really good distance run in and since I had not previously done 4 miles, I have now crossed another marker in my journey to that 13.1 run. Yea!
Working this week on more fund raising to get those numbers up.
That is all for tonight.
Thursday, September 6, 2007
California is not as flat as Florida
After being on the plane all day Wednesday, Judy and I arrived to spend time with the California family. My stretching must be helping since the plane ride did not leave me too crumpled up. I did have the emergency row with lots of leg room from Las Vegas to Oakland.
When we got to the house, we had dinner and then Lisa decided to show me what California running is like. It was still hot so the temp did not bother me. We ran on a sidewalk though which was harder than my normal blacktop. Also the sidewalk is very unlevel and crowded by growing bushes etc on either side. It was sparsely lit also so the pace was very cut up.
The legs were stiffer than I realized after the warmup failed to loosen them much. Then we hit some hills. Oakland side of the Bay is not like San Fran hills but still more than I was used to.
We did 1.6 miles out...stretched and watered...and turned back for home. Like a horse heading back to the barn, I started to move a little faster. Lisa had been doing power walking while I jogged and she was mostly keeping up. I did try to push it a little as we got closer to home and the Heart Rate was still good. I did make it so that she had to run to catch up. We did some really good stretching after and I still noticed that the knees were tight when I sat on my heels.
Thursday was taken up by some work time and some granddaughter time. Still feel that I am recovering ( possibly a combination of running and jet lag) so I am not running the run Thursday night. Lisa went out with Frank along on the bike to keep her safe and company.
Saturday will still be our long run.
Night night
When we got to the house, we had dinner and then Lisa decided to show me what California running is like. It was still hot so the temp did not bother me. We ran on a sidewalk though which was harder than my normal blacktop. Also the sidewalk is very unlevel and crowded by growing bushes etc on either side. It was sparsely lit also so the pace was very cut up.
The legs were stiffer than I realized after the warmup failed to loosen them much. Then we hit some hills. Oakland side of the Bay is not like San Fran hills but still more than I was used to.
We did 1.6 miles out...stretched and watered...and turned back for home. Like a horse heading back to the barn, I started to move a little faster. Lisa had been doing power walking while I jogged and she was mostly keeping up. I did try to push it a little as we got closer to home and the Heart Rate was still good. I did make it so that she had to run to catch up. We did some really good stretching after and I still noticed that the knees were tight when I sat on my heels.
Thursday was taken up by some work time and some granddaughter time. Still feel that I am recovering ( possibly a combination of running and jet lag) so I am not running the run Thursday night. Lisa went out with Frank along on the bike to keep her safe and company.
Saturday will still be our long run.
Night night
Tuesday, September 4, 2007
Quads beat a Full House
Quads are great when you are playing poker but they are a different concern when you are running. For the first time they decided to talk to me on the run. I was really tight when I started out and ran nearly the whole first 3/4 mile before things settled in. I was using a 5/2 pattern of run/ walk for the first mile. I was able to do that in just about exactly 15 minutes. I dropped back to a 4/1 for the second mile. About 1/4 into the second mile, I started to feel tension in my left quad. I thought it was due to the lack of glycogen in the muscles and figured that the legs were just tired. I continued past the 1 1/2 mile point and noticed it was not going away. I walked 3 minutes instead of 2 as I had gone 4 1/2 in the running part. That left 5 minutes to complete the run in 30 minutes. I had decided to run only 2 miles since it was so late and I was feeling my legs. I had part of the leg of the outer horseshoe, the bottom and the inner leg almost to the apex to go. I watched the time and when I rounded the bottom and came for the run up the last part my leg gave me a new signal. The right side of my left quad was pinching me. I looked at my watch as I started to walk again and said" Well there are 2 minutes left, I probably won't do 30 minutes but will be close."
After about 20 seconds of walking, I started to run again. This time the quad was quiet so I used my arm motion to help propel me and got up to a (and I use this term lightly) sprint for the 2 mile mark. The heart rate had been under control the whole way so I figured that I could try. I crossed the foot of the driveway at exactly 29:58 keeping the 2 miles under 30 minutes. Heartrate never went over 133 even in the "sprint".
Now my heart is doing better than my muscles.
Before Jenn gives me her medical opinion, I am going to take a stab at it. We have had many good discussions about the body since she has become a Certified Massage Therapist. I believe that since I spent the whole day in the car with my front plane folded up, that the muscles decided that they like the more fetal position and wanted to maintain it. Also I have been concentrating my stretching on lengthening the back plane with Calf Stretches, Toe Touches, Bent Leg Toe Reach Fors ( I am not sure that is the correct terminology). Thus with the back looser, the front needed to contract even more to keep me upright when I got out of the car. Now when I ran the front muscles, Quads and Abs, complained because they had been contracted all day and now I was asking them to pull my legs forward for way too many steps. How do they solve that problem? Pinch Pinch and I slow down.
When I came home tonight my first stretch was to kneel and try to settle down on my lower legs. The muscles across the top of the foot relaxed and the lower leg melted into the carpet. I could not get down to sit on my legs but I did feel alot of stretching across the top of my knees.
I then did some tilting backward to try to open my abdomen and that also responsed nicely by allowing me to look toward the ceiling directly overhead. Then an arm stretch over head with a lifting of the head (puppet String being pulled from above.) with some relaxing breathing.
I feel pretty good now and am ready to go to bed. Judy is still fighting with her computer.
Good night...Tomorrow I will be 3 hours later in California. That means I can run at 10:38 and still be at the same time. That should be easy...coming back will be the problem. Even the morning running with be 3 hours later.
After about 20 seconds of walking, I started to run again. This time the quad was quiet so I used my arm motion to help propel me and got up to a (and I use this term lightly) sprint for the 2 mile mark. The heart rate had been under control the whole way so I figured that I could try. I crossed the foot of the driveway at exactly 29:58 keeping the 2 miles under 30 minutes. Heartrate never went over 133 even in the "sprint".
Now my heart is doing better than my muscles.
Before Jenn gives me her medical opinion, I am going to take a stab at it. We have had many good discussions about the body since she has become a Certified Massage Therapist. I believe that since I spent the whole day in the car with my front plane folded up, that the muscles decided that they like the more fetal position and wanted to maintain it. Also I have been concentrating my stretching on lengthening the back plane with Calf Stretches, Toe Touches, Bent Leg Toe Reach Fors ( I am not sure that is the correct terminology). Thus with the back looser, the front needed to contract even more to keep me upright when I got out of the car. Now when I ran the front muscles, Quads and Abs, complained because they had been contracted all day and now I was asking them to pull my legs forward for way too many steps. How do they solve that problem? Pinch Pinch and I slow down.
When I came home tonight my first stretch was to kneel and try to settle down on my lower legs. The muscles across the top of the foot relaxed and the lower leg melted into the carpet. I could not get down to sit on my legs but I did feel alot of stretching across the top of my knees.
I then did some tilting backward to try to open my abdomen and that also responsed nicely by allowing me to look toward the ceiling directly overhead. Then an arm stretch over head with a lifting of the head (puppet String being pulled from above.) with some relaxing breathing.
I feel pretty good now and am ready to go to bed. Judy is still fighting with her computer.
Good night...Tomorrow I will be 3 hours later in California. That means I can run at 10:38 and still be at the same time. That should be easy...coming back will be the problem. Even the morning running with be 3 hours later.
Another day
I ran the 3 miles last night that were on our schedule. I started at a run 5 walk 2 minutes pace for the first mile, 4/2 for the second and then 4/2 for the third. That may have been too fast a start since the first mile was under 15 minutes but the second put me at about 32 minutes. The third was better and I pushed the final 5 minutes for a final just over 44 1/2 minutes. A lot of hustle at the end but the heartrate stayed in the low 140's even with the hustle. The rest stayed under the 138 up to that point. Within 3 minutes the rate was in the mid 120's so recovery was quick.
Both yesterday and today, I have been noticing some stiffness in my groin area. Called Jenn to get an idea of how to resolve this and she gave me a good stretch to open up my hip joint. I have tried to do the one where you place your soles together and pull your heels to your butt and press down on your inner thighs. That does not work for me as there is still to much stomach for me to be able to be upright and get leverage on the inner thighs. Jenn's stretch will get a try after tonight's run when the muscles are warmed up.
I tried to get my first mass fund raiser letter out to my Crawford friends but there may have been a technical glitch. Will try again tonight. Hope the entire company does not get two copies.
That is all for now since I have to get tonight's run in.
Bye!
Both yesterday and today, I have been noticing some stiffness in my groin area. Called Jenn to get an idea of how to resolve this and she gave me a good stretch to open up my hip joint. I have tried to do the one where you place your soles together and pull your heels to your butt and press down on your inner thighs. That does not work for me as there is still to much stomach for me to be able to be upright and get leverage on the inner thighs. Jenn's stretch will get a try after tonight's run when the muscles are warmed up.
I tried to get my first mass fund raiser letter out to my Crawford friends but there may have been a technical glitch. Will try again tonight. Hope the entire company does not get two copies.
That is all for now since I have to get tonight's run in.
Bye!
Sunday, September 2, 2007
Bye Bye Summer
I always thought off Labor Day weekend as the end of summer and beginning of Fall. It was what signalled the return to school. Most of the kids around here have been back for several weeks. That also signals the incoming of cooler weather and change of seasons. That is not going to happen here for some time. I guess that it is good that I still love the warm climate even after 15 years.
No running today. Ran with the group yesterday morning and did a 3 mile run. Still doing the 4 run 2 walk combination but I was able to keep my heart rate between 124 and 140 right to about 2.5 miles when the hear rate was not recovering as before. I had to do a little more walking then and finished with a run for the last 1/4 mile or so. The new heart monitor watch makes it much easier to watch how my heart rate adjusts so that I can stay within my aerobic range.
Went shopping and got a belt with 4 water bottles...several packages of GU (various flavors)...another dry fit shirt...and a new running magazine. Saw Lauren who was in the group run yesterday and she was in buying new running shoes...we compared fund raising ideas.
Each time in Feet First I seem to see someone connected with TNT.
Running starts again tomorrow.
Night night
No running today. Ran with the group yesterday morning and did a 3 mile run. Still doing the 4 run 2 walk combination but I was able to keep my heart rate between 124 and 140 right to about 2.5 miles when the hear rate was not recovering as before. I had to do a little more walking then and finished with a run for the last 1/4 mile or so. The new heart monitor watch makes it much easier to watch how my heart rate adjusts so that I can stay within my aerobic range.
Went shopping and got a belt with 4 water bottles...several packages of GU (various flavors)...another dry fit shirt...and a new running magazine. Saw Lauren who was in the group run yesterday and she was in buying new running shoes...we compared fund raising ideas.
Each time in Feet First I seem to see someone connected with TNT.
Running starts again tomorrow.
Night night
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