Laying the foundation

A journey of a thousand miles begins with a single step-Confucius

 After 80 days of focused, fitness hiatus I am back in the foundation building stage.
It is easy to over due it while in this stage, so the key here is patience. In an effort to loose weight and improve my fitness prior to my 1st marathon in 2010 I used this 9 week Navy Seal program with great success. I modified it a bit because I don't have a place to swim or a place for pull ups but you'll get the idea. Remember PATIENCE! follow it you'll notice the difference in your strength, speed and endurance.

          week 1 ~ Run 3 miles (MWF); 4x15 push ups, 4x15 sit ups, 8 pull ups

          week 2 ~ Run 3 miles (MWF); 5x15 push ups, 5x15 sit ups, 8 pull ups

          week 3 ~ No Run (MWF) 5x20 push ups, 5x20 sit ups, 8 pull ups

          week 4 ~ Run 4 miles (MWF) 5x20 push ups, 5x20 sit ups, 10 pull ups

          week 5 ~ Run 4 days 3/3/4/2 miles 5x 25 push ups, 5x25 sit ups, 10 pull ups

          week 6 ~ Run 4 days 3/3/4/2 miles 6x20 push ups, 6x20 sit ups, 10 pull ups

          week 7 ~ Run 4 days 3/3/4/3 miles 6x25 push ups, 6x25 sit ups, 12 pull ups

          week 8 ~ Run 4 days 3/3/4/4 miles 6x30 push ups, 6x30 sit ups, 12 pull ups

          week 9 ~ Run 4 days 3/3/5/5 miles 6x35 push ups, 6x35 sit ups, 12 pull ups

*Test your fitness after 9 weeks how fast can you run 1.5 miles? How many push ups and sit ups can you do in a minute

Chasing Down Bovine

 It was a strain to get out of bed the other morning. Finally I willed myself from beneath the thick layer of warmth, flopped my legs over the edge of the bed and into my slippers and sat motionless. I had not run in a couple days and had to get out. However the draw of the warmth was sucking me back into bed like the tractor beem of the Death Star, maybe I could sleep just a little longer. Out of the fog I heard a faint voice. It was indistinguishable at first. Like a voice in my head, where was it coming from? Suddenly I felt a jarring jab in my side that snapped me out of my daze my wife said "Just go will you!'
 My pace did not quicken when I got into the kitchen either. I caught myself trying everything to avoid steeping out. I glanced at the thermometer under the porch expecting the worst, it was 40 degrees. My spirits lifted immediately and I was out the door in a flash. I ran the first couple miles at a steady pace, minding my own business, cares lost in the calm of a beautiful morning.
 Suddenly, out of the corner of my eye I noticed what appeared to be another runner across the field in the direction I was heading. Who's that I wondered? My pace quickened, I felt good despite not running for a few days. As I turned into mile three, the runner in the distance was moving away from me quickly. My pace quickened again, could I catch him?
 The runner, now further away from me than I care to admit disappeared over a small hill in the distance. I accelerate again, instinct rose from deep down, my pulse quickens, sweat builds, lungs heave. The chase was on. I attacked the hill when I reached it: increased foot speed, pumping arms, eyes fixed, driving, reaching for the horizon. As I sail over the crest of the hill in hot pursuit, sweat sting in my eyes, I stop dead in my tracks face to face with  a huge cow. Looking up at me with those big eyes as if to say.....What?

Lucky Dad stops to smell the roses

 Once in awhile something will come up forcing me to alter my training schedule. Family, life, and work are all important but they sure have a tendency to muck things up. I have learned to adapt pretty well and not get all worked up about it, as long as I can fit in my workout. Miss too many days and I get a little anxious, even annoyed. To avoid the majority of these unavoidable realities, I wake before the birds and  run, shower and eat breakfast before anyone else wakes. This allows for me to get training in with out becoming "Jerk Dad". Everyone is happy.
 This summer I stepped right up to "Jerk Dad" line and almost stepped over. My daughter had been asking to ride her bike while I ran for sometime. First I told her she had to ditch the training wheels, she did. Next I told her she would have to become more stable on her bike, then stronger so she could get up the hills I run. She did both. I was nervous about her riding on the roads so I avoided letting her go with me as long as I possibly could.
 However,one night while I was tucking her in she asked "Dad are you running in the morning?"
I was caught off guard, my jaw dropped, if she could have seen my face in the dark she probably would have burst into tears. I had been avoiding this. Now she had me just where she wanted me.
"Yes, early" I responded trying to speed up the tucking in process. I braced myself for the question I knew was next.
"I am going to get up with you and ride my bike while you run." she told me very matter of fact. I didn't say anything, I couldn't.
"What time are we heading out?" I still hadn't said anything I had froze. Time seemed to crawl. Eventually, I responded that if she could get up when I did she could go.  The truth is I was counting on her not getting up. "Jerk Dad" move, yes, but I hadn't said she could  not go I just said she had to get up.
 I slept restlessly due to being so close to the "Jerk Dad" border. When my alarm sounded I wanted to stay in bed, guilt hung over my like a golf umbrella. I pulled myself out of bed and snuck downstairs to be greeted by a 9 year old, bike helmet on her head, sneakers on her feet and a big smile on her face.
 Geared up and ground rules covered we headed out the door at 0600. On the fly, I had to alter my plan from 8 miles to 3 miles not knowing how things were going to pan out. My new pacer did fantastic! She followed directions, stopped at road crossings, circled back if she got to far ahead and talked the entire time about everything from Justin Beiber, to the Red Sox and how excited she was to be out with me. I must admit I was proud. Not to mention that upon our return she said "I thought you ran longer than that Dad?' So we headed back out and did another 5 miles. Nothing got mucked up, I found a training partner and avoided being "Jerk Dad!"  Whew....that was close.

Six thoughts

 It is summer and that means heat and lots of advice about running in it. Some of it good, some bad, some over the top and a lot of it is just common sense. The majority of it worth paying attention to considering the potential danger of heat related illness and even death. However, you don't need to go crazy either. Like anything experience will help get you through even the hottest days. Like many however I just have to figure it out for myself here are 6 thoughts about running in the heat.

6 - If its hot I run slow. It is a little discouraging but I keep going
5 - Moisture wicking t-shirts don't wick anything when it is 90 degrees and 100% humidity
4 - Get out early to beat the heat
3 - Keep hydrated. I have not figured out how to get 8oz every 15 minutes but I drink as much as I can
2 - Wear a hat. I just get to hot if I have anything on my head try a visor.
1 - Cooling your core. who can afford one of those fancy ice vests?? have a post or mid run Slush Puppie cost less and taste better.
Keep Running and stay safe!

Gotta Get a Halo!


 

70 Degrees at 0500 glad I have my Halo...

   If you have not discovered Halo you are missing a vital piece of running gear. Halo makes hats and visors that keep sweat out of your eyes. If you have ever experienced the searing pain of sweat in your eyes then you will appreciate the value of this simple visor. This low profile visor is a must have if you sweat.

  The secret is in the little yellow strip fixed to the terry cloth lining that sits on your forehead just above the brow. This strip channels sweat away from your eyes, where it is absorbed by the fabric and eventually beads up and falls of the brim but not into the eyes.

 When you return pull of the visor and hang it to drip dry. I suggest outside for obvious reasons. I once hung mine on the bathroom door knob and nearly killed myself slipping in a pool of sweat after getting out of the shower.
 
 *This is strictly my opinion if you know of another product that works then great. If this one doesn't work for you I am sorry to hear you'll get sweat in your eyes. Just keep running!

Running injuries over use, under use or lack of fitness?

 Most of what I write on this blog is a reflection experienced while running. Recently I have been reflecting on the litany of injuries I've labored through during my relatively short career as a runner. I am just getting back into my shoes after battling my most recent injury, a tweaked hip flexor and I am reflecting. While perusing my previous posts I realized that on again off again injuries have provided a good deal of fodder for Training @10990. Not to mention countless articles in running specific periodicals on how to diagnose and overcome such obstacles.
 These injuries are commonly referred to as over use injuries. In an effort to be as positive as possible I refer to them as under use injuries or a lack of fitness injuries. Having come to running as an overweight out of shape non runner I consider these injuries stepping stones to better fitness. An education on how to better train and recover so that I can keep running. Reminding my brain that the body is not quite ready. Helping develop a little patience and an aptitude for hard work and dedication required for training and recovery when you have a job and a family that also demand your time.
 After struggling with the wheezes and grunts of my first few runs I have limped through shin splints, battled a nagging runners knee, foam rolled through an agitated IT band, hobbled through a stress fracture and stretched a tweaked hip flexor. These injuries accrue as you become more fit and confident waking muscles, joints and tendons that have seen little or no focused attention for years.They are all painful enough to side line you, persistent enough to make the road back to focused training arduous. Often discouraging, stifling success achieved over previous weeks or months effort.
 Although discouraging, annoying and often painful they usually develop slowly. A faint voice suggesting hold off, slow down, relax. Becoming a full fledged injury when you choose to ignore the warning signs but who does? Who can? I have yet to be smart enough to acknowledge the voice early but I do appreciate the patience, strength and flexibility I have developed when I finally listen. The ability to learn from the experience, change and reorganize my plan to achieve my goal. Sure I was forced to slow down but I always returned stronger and smarter.
 I know now that all the training I have done will be wasted if I don't allow my body to recover properly. Other than the odd race goal my ultimate goal is to maintain my health and fitness as I age. The only acceptable wheezing and grunting on a run is a day set aside for hill repeats. Now that I am getting back to running I am trying to develop a plan that will help me reduce injury. Still not so sure I will listen to the little voice in the future but I'll consider it.

When life happens

 Taking the time to go for a run, even a short run is selfish isn't it? It takes time away from all of your responsibilities leaves you with your thoughts, clears your mind. I have always managed my running time by getting up with the birds and hitting the road before any one else was up, before work. It has worked for me and I managed to train for my first marathon using this tactic.
 However, when life happens it is to easy to put the run on the back burner. Too easy in fact. It starts with shutting off the alarm in the morning just to get a little more sleep. Then not running at lunch because you have to much work to do. You find yourself working later and later, missing dinner with the family and not going for a run because your just to tired. Saturday morning rolls around and you convince yourself you will go in the afternoon. A week has passed and you are agitated because you haven't run. Tension builds, your not sleeping well life has interfered. Getting out for a run is what you need to fix everything and you know it. For some reason you just can not make it happen. 
 Then finally you get out, you have pulled your self out of bed early enough to get in a run and it is the best feeling ever! Relief! You are reminded of the importance of getting out whenever you can to clear your head, release the negativity and frustration of the day of life. It is amazing how simple it is really. When life happens, GET OUT AND RUN!