Cool Runnings!

Another two miles sandwiched in the middle of my walk.  However, this time, I actually ran two consecutive miles.  They both felt good.  I continued to concentrate on my form, both with my stride as well as with my upper body. First mile was in 7:27, second mile was in 7:33.  Total exercise time, including the walking portions, was 57:00.  This will be my standard for several more weeks until I feel like I am ready to add distance to my runs.

Another standard run, 2 miles in the middle of my walk.  The walk functions very well as both a warm-up and cool down.  Mile splits were as follows:

Mile 1: 7:17 (this is still faster than I had intended, but felt good.  I believe the faster pace is due to increased concentration on my running form)

Mile 2: 6:30 (Gasp!  I had no idea this mile was this fast until I hit my split button on my watch.  At the end of the second mile, I was breathing somewhat hard, but certainly could have sustained the pace).

I will have to make more of a concerted effort next run to keep my pace under control.

Had to watch the children today, so after I put them to bed, I got on the treadmill.  Walked a mile to warm up at an incline of 1.0, then ran two miles.

First mile:  7:30

Second mile:  6:55

Both miles were run at an incline of 1.0 to better simulate running outside.  Felt good both miles, again focused on my running form.  Soon I would like to incorporate some additional techniques into my workouts - bounding, striding, etc. that will help my muscles to "remember" proper form and technique while running.  I hope that and the weight I have lost will help me to avoid injuries again.

Same run as normal - walk 1.5 miles, run 2 miles, walk 1 mile.  This routine varies in terms of how much I walk before and after, depending on which route I take.  Since the roads here are cambered, I try to switch directions each time.  Running splits were as follows:

1st mile:  7:09

2nd mile:  7:10

I have to admit that this run was a bit more difficult - this could be due to the fact that while I was walking, I was also doing intervals of bounding and skipping to work on my form.  This may have tired out my legs a bit.  In any case, I am still feeling good and looking forward to continuing with this routine for a few more weeks before adding mileage.

Same ol' same ol'.  This time walked 1 mile, then ran 2 miles, then walked 1.5 miles - did my normal route in the opposite direction.  Mile splits were as follows:

1st mile:  7:19 - felt good, was able to maintin pace easily

2nd mile:  6:17 (gasp!) - and I though the mile I did last week in 6:30 was fast . . . I totally did not anticipate this.  I will admit that I was breathing pretty hard at the end of the run, but I had not looked at my watch until I hit the split button, then I did a double-take when I saw the time.

I am certain that the faster times have at least something to do with an improvement in technique, but it also gives me hope that maybe I didn't lose as much fitness during my downtime as I had originally thought.

After taking a week off due to illness, I got back on track last night.  Since it was raining and I was just recovered from illness, I stayed inside on the treadmill.  Started off walking for 1.5 miles, then bumped the treadmill up to 8 mph at an incline of 1.0.  Ran the first mile at 8 mph, concentrated on proper running form.  Increased the speed to 8.5 mph for the first 1/2 of the second mile, then increased again to 9.0 mph for the last 1/2 mile.  I can tell I need to make it in to the chiropractor - when I am out of alignment, it is 1) easier to run with poor form and 2) requires more exertion to run at the same speed than it does when I am fully aligned.  I can equate this to the alignment on a vehicle - if the alignment is off, efficiency suffers as it requires more effort not only to keep the vehicle on track but as a result also requires more power to drive at the same speed.  With that said, I am going to call the chiropractor and schedule an appointment for this week.

The good news is that I continue to lose weight, albeight slowly - I am about 3 pounds away from my goal weight now.  Next item on my agenda is to purchase a new pair of running shoes (needs to be done within the next couple of weeks).  After a stint with Saucony, I have decided that I am going back to Brooks, as I actually had my best experience with the Adrenaline GTS 5, and they have improved the Adrenaline GTS 7 to offer a fit more like the GTS 5.  With my weight being down now, I feel more comfortable running in a normal stability shoe.  I have never had much luck wearing the heaver shoes - every time I have done so, it seems to exacerbate any condition I may have had.  I was actually in the best shape, and had my best year in a while when I was running in my GTS 5's, so it would make sense to me to go back to what worked well.

Ran another two miles today - started out with 1 mile walking, then ran 2 straight miles, then walked another 1.5 miles.  Decided to wear the HRM today out of curiosity.  My HR while walking was right around 120.  However, when I started running, it shot up to the 170's, giving me a good indication that my cardiovascular fitness still has a ways to go.  Mile splits for the two miles I ran were:

1st mile:  7:44 (felt good and relaxed)

2nd mile:  6:44 (I started off at the same pace as the first mile, but about halfway through, my competitive juices started flowing, and I stepped up the pace)

I think that next week I am going to add more mileage.  My wife got as an early birthday present from her best friend a registration in a local 4.2 mile run which is run on her birthday.  The event is called Pat's Run, in honor of Pat Tillman, and the event benefits the Pat Tillman foundation.  I have decided that I am going to run in it as well, so I need to start upping my mileage.  The event is on April 7, so I have about 1 1/2 months left.  Should be plenty of time.

Ran 2.6 miles about an hour after eating a hamburger, and ended up regretting it.  I thought I had given my body enough time, but I forgot that my red meat intake has been cut way back, and as a result, I have a bit of a harder time digesting it.  The last time I did any kind of physical activity following a meal with a lot of red meat, I almost lost my dinner.  And that was just going for a walk with my wife . . .

So, on to the report.  Walked the first 1/2 mile or so, then ran 2.6 straight miles.  Don't have the splits any more.  After the second mile, I was really feeling the hamburger in my stomach, and knew I wouldn't be able to run 3 miles, which was my goal.  Cut it short at 2.6, as I felt if I had run further, the hamburger would have ended up on the side of the road.  Walked the last mile back home, still feeling a bit out of sorts.  Stretched out, and finally started to feel better.  Mental note - give myself plenty of time between dinner and running - at least 2 hours if possible :)

This run felt much better than my run on Friday - first, I had not eaten a big meal of red meat, and second, I was able to wait about 2 hours before I ran.  I walked the first 1/4 mile to loosen up, then ran 2.8 miles.  The first stretch was not quite a mile.  Worked very hard on my form.  On the last mile, I ran the first half fairly easy, then picked up the pace again.  Splits below:

1st .8 miles - 5:46

2nd mile - 7:22 - was able to keep a good breathing rhythm throughout

3rd mile - 6:22 - ran the first 1/2 at about the same pace as the second mile, then picked up the pace.  Towards the end, I could feel my form faltering a bit, and to be honest, the last half mile was probably at my lactate threshold.  Nevertheless, it felt good.

Walked the last 1.5 miles home to cool down.  My legs feel good and tired.