Well, I have done a couple of three mile runs since I last wrote, but I did not start the HHST last week. Instead, I tried to "wing it" and ended up only running once, maybe twice.
So I decided I need to be on a schedule or I will end up missing workouts. With that in mind, I talked to my wife about it this morning and we both committed to starting the HHST program. Each week we will do our three shorter runs on our own, but the long run, which we scheduled for Saturday, will be done together -- outside. I think doing it together will keep us on track.
My only concern is that I am again having a lot of grinding coming from my knees. I am told it is Patello-femoral tracking syndrome -- which simply means that my leg muscles are out of balance and my knees don't track as they should in the femur groove. I am starting a course of PT tomorrow and am just hoping he does not tell me I shouldn't be running while we work on this issue.
As for eating and whatnot, I'm still doing pretty good. I am down about 12 pounds from the beginning of January. That's a little less than 2 pounds per week, but I'm pretty happy with it. As long as I keep going at that pace, I'll be able to lose all the fat I need to by the end of this year.
Monday, February 19, 2007
Wednesday, February 07, 2007
Another Day
Today was an off day for running, but I was tempted to get on the treadmill anyway. With my first 5k coming up in a few weeks, I'm getting anxious about my slow pace. I know everybody says not to worry about that, but I really don't like the idea of coming in long after the race is over. At my current pace of just under 15 minutes per mile, I'm afraid that is what will happen. If I can at least get up to a 10-12 minute per mile pace, I'll feel a lot better about it.
Since it was not a running day, it was a lifting day. I did some typical dumbell lifts (shoulder press, flyes, lateral raises, curls, rows, etc.) on one of those big exercise balls -- seeing as how I don't have a bench. It feels good to be working my muscles again. I plan to get into a three-day a week lifting habit, while running on alternate days.
I was looking at Hal Higdon's Spring Training (HHST) schedule yesterday, and I think it looks like something I can probably handle. However, it includes four days of running per week and my wife thinks I should stick with three days a week for now. On the other hand, two of those days are really light days (only 1.5 miles in the early weeks), so I don't think it would be a problem for me.
My plan for this week is to increase my distance to three miles per run. If I continue running three times per week, that means I will run nine miles next week. The first week of the HHST is exactly nine miles -- two 3-mile runs and two 1.5 mile runs. If I start the HHST next week, I will be running the same number of miles as I was planning to run anyway. So as long as I reach my goal of running three miles tomorrow and again on Saturday, I think I am going to start the HHST on Monday.
Since it was not a running day, it was a lifting day. I did some typical dumbell lifts (shoulder press, flyes, lateral raises, curls, rows, etc.) on one of those big exercise balls -- seeing as how I don't have a bench. It feels good to be working my muscles again. I plan to get into a three-day a week lifting habit, while running on alternate days.
I was looking at Hal Higdon's Spring Training (HHST) schedule yesterday, and I think it looks like something I can probably handle. However, it includes four days of running per week and my wife thinks I should stick with three days a week for now. On the other hand, two of those days are really light days (only 1.5 miles in the early weeks), so I don't think it would be a problem for me.
My plan for this week is to increase my distance to three miles per run. If I continue running three times per week, that means I will run nine miles next week. The first week of the HHST is exactly nine miles -- two 3-mile runs and two 1.5 mile runs. If I start the HHST next week, I will be running the same number of miles as I was planning to run anyway. So as long as I reach my goal of running three miles tomorrow and again on Saturday, I think I am going to start the HHST on Monday.
Tuesday, February 06, 2007
On the road again, part II
I really did get on the road again Saturday. I ran two miles, out in the cold, right before taking my wife across town for her four-mile race. She was hoping to finish within an hour and actually finished in just under 45 minutes. I was very proud of her.
Today I ran 2.65 miles on the treadmill, at a 4.5-4.6 mph pace. My longest run so far. Ever.
I also learned another valuable lesson about how much of a role mental fortitude plays in running. I have written previously about how I always seem to run out of steam right at the end of my scheduled time for running. When I first started, and was only running in bursts of 60 seconds, 90 seconds, etc., I marveled at how each interval seemed to be exactly right. Like I couldn't have gone any longer. Then one day I decided to shoot for 20 minutes and, much to my surprise, I did the whole 20.
It has been the same this past week or so. I have been running for 30 minutes each time, slightly increasing my pace with each workout. I have noticed that I get really fatigued and start breathing harder in the last five minutes. By the end of the thirty, I feel like I could not have gone another second.
Today started out the same. When I approached the 25 minute mark, I began to breathe harder and really started to feel fatigued. I felt physically exhausted. A little voice in my head said, "you can't make it to thirty today. You should just stop at 25 and try again on Thursday." Instead, I got tough with myself and said, "not only do I refuse to stop at 25, I am going to add an extra five minutes. I'm not stopping until I reach 35 minutes!"
Once I made the decision to add five minutes, something interesting happened. My breathing returned to normal, the feeling of exhaustion disappeared, and the segment of my run between the 25 minute mark and the 30 minute mark felt the same as the segment from 15 to 20. Of course, when I looked down at 32 minutes and realized I only had three minutes to go, the fatigue and heavy breathing returned and my body started trying to tell me it couldn't do it. I did do it, but it felt like I couldn't have gone a second longer than 35 minutes.
So again I learned that when I set out to run for a specific amount of time, my body inevitably acts as though that amount of time is the most I could possibly do. If I decided to only do 20 minutes on my next run, without increasing my pace, I would probably feel wasted at the 16-minute mark and barely make it to twenty. On the other hand, if I decide to do forty minutes, I probably won't even start to feel tired until the 35 minute mark.
I guess the lesson here is that I have to constantly push myself to perform at a higher level than I think I can, even though my body will try to convince me that it cannot do any more. Of course I have to use common sense and continue making moderate increases. I don't think jumping from 35 minutes straight to an hour would be a great idea. But I do need to work up to an occasional 60-90 minute run so I can be well-prepared for the July 4 race, which is 7.6 miles.
Today I ran 2.65 miles on the treadmill, at a 4.5-4.6 mph pace. My longest run so far. Ever.
I also learned another valuable lesson about how much of a role mental fortitude plays in running. I have written previously about how I always seem to run out of steam right at the end of my scheduled time for running. When I first started, and was only running in bursts of 60 seconds, 90 seconds, etc., I marveled at how each interval seemed to be exactly right. Like I couldn't have gone any longer. Then one day I decided to shoot for 20 minutes and, much to my surprise, I did the whole 20.
It has been the same this past week or so. I have been running for 30 minutes each time, slightly increasing my pace with each workout. I have noticed that I get really fatigued and start breathing harder in the last five minutes. By the end of the thirty, I feel like I could not have gone another second.
Today started out the same. When I approached the 25 minute mark, I began to breathe harder and really started to feel fatigued. I felt physically exhausted. A little voice in my head said, "you can't make it to thirty today. You should just stop at 25 and try again on Thursday." Instead, I got tough with myself and said, "not only do I refuse to stop at 25, I am going to add an extra five minutes. I'm not stopping until I reach 35 minutes!"
Once I made the decision to add five minutes, something interesting happened. My breathing returned to normal, the feeling of exhaustion disappeared, and the segment of my run between the 25 minute mark and the 30 minute mark felt the same as the segment from 15 to 20. Of course, when I looked down at 32 minutes and realized I only had three minutes to go, the fatigue and heavy breathing returned and my body started trying to tell me it couldn't do it. I did do it, but it felt like I couldn't have gone a second longer than 35 minutes.
So again I learned that when I set out to run for a specific amount of time, my body inevitably acts as though that amount of time is the most I could possibly do. If I decided to only do 20 minutes on my next run, without increasing my pace, I would probably feel wasted at the 16-minute mark and barely make it to twenty. On the other hand, if I decide to do forty minutes, I probably won't even start to feel tired until the 35 minute mark.
I guess the lesson here is that I have to constantly push myself to perform at a higher level than I think I can, even though my body will try to convince me that it cannot do any more. Of course I have to use common sense and continue making moderate increases. I don't think jumping from 35 minutes straight to an hour would be a great idea. But I do need to work up to an occasional 60-90 minute run so I can be well-prepared for the July 4 race, which is 7.6 miles.
Friday, February 02, 2007
On the Road Again
On the road again. Well, on the treadmill, anyway. I've been meaning to get out and do some outdoor running, but it's been so cold I haven't done it yet. So, I bought a treadmill. Although I haven't done any running since July, I was surprised to find that I could still do a thirty minute run, albeit at a very slow pace (4 mph). Over the past two weeks, running about three times a week, I have increased that to 4.5 mph.
There's a reason I haven't posted anything on my blog for over six months. My mind has been on other things. Things like cookies and donuts. And Chocolate. Another downward spiral, another 10 pounds of fat. But I haven't given up. I'm back and strong as ever.
I did not set a new year's resolution to get in shape. But it just happened to be New Year's Day when I got fed up with my self-abuse and decided to get back on the health and fitness track. No diets, no gimmicks. Just healthy eating and regular exercise. As a result, I lost 8 pounds of fat in January and plan to continue at a 2-pound per week pace.
Much to my surprise, I have felt as motivated as I've ever been to get in shape. What is interesting, is that while I feel the determination to do what it takes, I don't feel the urgency I have always felt before. Whenever I get on a health and fitness kick, I tend to want drastic results in only a few months. Then, when I don't lose 10+ pounds per month, I get discouraged. This time I really think I have a long-term perspective. While I am shooting for 2-pounds per week, I don't have a goal to be ripped by this summer. I do, however, plan to have my bodyfat percentage down in the single digits by the next time we go to Maui -- which will probably be May of 2008.
Also, my fitness goals this time are not solely fat-loss related. I was really disgusted with myself for not running the 4th of July race with my wife last year. I am going to run it this year, ready or not. So I'd better make myself ready. That's really why I've been wanting to get out and run and why I bought the treadmill. So far, it's been great. Watching TV while running really helps relieve the boredom.
My wife hasn't run much over the winter, but she has already been running for about a month getting ready for this year's July 4 race. She is also running a 4-mile race tomorrow morning. Again, I want to run with her, but am not ready. The most I have ever run is 2.25 miles. That was two days ago. On the treadmill. So I'm not going to push myself to run four miles in the frigid air tomorrow morning.
I am, however, going to run a 5k with her in March. I have four weeks to get ready. I'm really looking forward to it. I'm also looking forward to the July 4 race. We have decided to make it an annual event. A tradition. Every year we run the July 4 race. I may hate it, but if getting ready for that race every year will keep me from getting fat again, it will be worth it.
There's a reason I haven't posted anything on my blog for over six months. My mind has been on other things. Things like cookies and donuts. And Chocolate. Another downward spiral, another 10 pounds of fat. But I haven't given up. I'm back and strong as ever.
I did not set a new year's resolution to get in shape. But it just happened to be New Year's Day when I got fed up with my self-abuse and decided to get back on the health and fitness track. No diets, no gimmicks. Just healthy eating and regular exercise. As a result, I lost 8 pounds of fat in January and plan to continue at a 2-pound per week pace.
Much to my surprise, I have felt as motivated as I've ever been to get in shape. What is interesting, is that while I feel the determination to do what it takes, I don't feel the urgency I have always felt before. Whenever I get on a health and fitness kick, I tend to want drastic results in only a few months. Then, when I don't lose 10+ pounds per month, I get discouraged. This time I really think I have a long-term perspective. While I am shooting for 2-pounds per week, I don't have a goal to be ripped by this summer. I do, however, plan to have my bodyfat percentage down in the single digits by the next time we go to Maui -- which will probably be May of 2008.
Also, my fitness goals this time are not solely fat-loss related. I was really disgusted with myself for not running the 4th of July race with my wife last year. I am going to run it this year, ready or not. So I'd better make myself ready. That's really why I've been wanting to get out and run and why I bought the treadmill. So far, it's been great. Watching TV while running really helps relieve the boredom.
My wife hasn't run much over the winter, but she has already been running for about a month getting ready for this year's July 4 race. She is also running a 4-mile race tomorrow morning. Again, I want to run with her, but am not ready. The most I have ever run is 2.25 miles. That was two days ago. On the treadmill. So I'm not going to push myself to run four miles in the frigid air tomorrow morning.
I am, however, going to run a 5k with her in March. I have four weeks to get ready. I'm really looking forward to it. I'm also looking forward to the July 4 race. We have decided to make it an annual event. A tradition. Every year we run the July 4 race. I may hate it, but if getting ready for that race every year will keep me from getting fat again, it will be worth it.
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