The Good and the Bad

The past week of training has been both good and bad for different reasons. I only had one training run last week, that was on Wednesday, it was a good run and I enjoyed it.  Just had too much going on to get the other run in for the week but since I had done extra the week before I didn't feel bad about it.  Then on Sunday I figured out why you don't try new things out on your long runs.  Before on my long runs I had been taking gummy bears along as a snack to give me some energy.  Well I decided that I should try one of the gels that is out there to give me that extra pick me up during the run.  I picked up some lemon-lime GU.  My run was suppose to be 12.5 miles which I thought would be no problem.  Started off pretty good at about a 12:30 pace, had a problem with my sock at 4 miles, stopped and fixed that which slowed my pace to right around 13.  After 7 miles I decided to try the first of the GUs,  the taste was nothing to write home about  gave me a little energy and kept going. My stomach started acting up but didn't think much of it, after mile 10 I had the other GU and that is when the problems began. By this time my stomach was having a really bad problem and finally after mile 11 I knew I couldn't run any more with out having a very serious problem so I ended up walking back to the house.  My total mileage for the day was 11.75 so three quarters of a mile short of the goal.  I now know not to get GU. I am going to try some Cliff Blocks on a couple of my short runs next week and see how the effect me.  Otherwise it is back to the gummy bears.

Now for the really good thing. Tonight I did two short runs.  The first was with Ashlee and Lissa, it was their first training run to prepare for the Mickey Mile at Disney in January.  Together we did 1.1 miles.  I don't want them to hurt themselves so I am showing them the Galloway system.  It wasn't a real quick run, we did a 15:23 pace which for them starting is fine.  Would like to see them be able to do the mile in 11:00 but just want them to finish and enjoy themselves.  Then after we got home I waited a while then went out and did my normal 3.1 miles and enjoyed every step.

Only 31 days until the Disney Half Marathon.

Where I'm At

This past Sunday I ran in the 34th Annual City of Palms River Run 10k, I finished with a chip time of 1:14:21.  My goal for the race was 1:15:00 so I beat that.  The only problem I had with the race was the Florida hills, for those that don't know the hills are also known as bridges.  The first one wasn't bad and didn't slow me up but the second one at mile 5 was a killer and killed my pace, could have finished in under 1:10 with out the hills.  Using the time calculaters that are out there it works out that I should be able to do the half in under 2:45:00.  I am very happy with my progress and I think I'm doing good and hope to keep improving.

This has turned into a habit for me and something that I hope to always keep doing.  I have already decided to do a second half marathon in March.  I will keep running races and trying to improve for as long as I can.  I may train to do a full marathon in 2014 and who knows what after that.

I'm very happy I have friends that are behind me and supporting me in my effort.  I'm not sure I could do it with out them and my family.  Thank you all of you.

Thanksgiving and more

Last week was Thanksgiving and I have much to be thankful for, my family and friends the most.  Without them I would not be able to make the journey that I am on.  So for them thank you and all that you do.

Well on to running, I had an interesting run Tuesday night, I got lost.  It wasn't to bad I had decided to try something new and didn't turn where I was suppose to.  I figured it out and turned around and made it home in one piece.  Then on Thursday I did the 33rd Annual Cape Coral Turkey Trot, winded up with a chip time of  36:43.16.  I was happy with my time.  The thing that made me very happy and proud is that Rhonda and Ashlee did the 5k walk and completed it.  They may not sound like a great feat but it is since just four months and two days before Rhonda had knee replacement surgery.  Ashlee was a great daughter and walked with her Mom giving support.

Finally on Sunday I did my longest run yet, eleven miles in 2:17:50.  I am very happy with that.  I finally got what I need to do using the Galloway method.  Instead of thinking I have to run eleven miles I just think I have to run two minutes then I have a break.  I know I can run for two minutes so what is the big deal, then just remind myself of this every time a run segment starts.

Seven weeks until Disney!!!!!!!

Busy Busy Busy

Well I haven't had an update for a couple of weeks, time to change that.  The past two weeks have been busy and I've missed a couple of runs.  I have made decent mileage so I'm not to upset with missing a couple of runs and tonight's run felt good and rejuvenating.   Last weekend I ran in a Veterans Day run over a bridge, my chip time was just over thirty-six minutes.  Then the next day I ran nine and a half miles but made the mistake of not eating enough and struggled though the run but made it in just over two hours. Then I went off to see a Dolphin's game only to see them lose.

This week has been busy, Ashlee had two band concerts and we had to get ready for our camping trip.  I missed my Tuesday and Thursday runs and didn't get my weekend run in until tonight. I got out and did a little over three mile in under forty minutes and it felt really good.

I'm looking forward to this week, will do my normal Tuesday night run then on Thursday I am doing a Turkey Trot before heading home to fix Thanksgiving dinner.  I hope everyone has a good and safe holiday.

Unusual Week

It was an interesting week this past week.  From the lows of not wanting to get out the door to setting a PR in a 5k. Tuesday for me was a normal run, got out just after nine o'clock and did my 3.1 mile in just under 38 minutes. I enjoyed the run and felt good during it.  I had decided to try and pick up my pace so I ran for two minutes and fifteen seconds then walked for a minute,felt good at this pace, my only problem and it is one that is common for me is that I start off too fast and slow down as I go. This has happened on a lot of my runs and it is something I am working on so I can finish stronger.  Thursday after dinner I watched my normal shows on TV then forced my way out the door to do my run,  Unfortunately I had not eaten very many carbs at dinner so I was sluggish and did not have a good run, I did do 3.1 mile in just over 40 minutes.  I was just happy I could do what I did.

This morning I thought I had got up with plenty of time to spare to get to the 5k I was running in but oops I goofed off to much and suddenly discover that the race starts in 50 minutes and is 30 minutes away, I finish getting ready and head out, the drive was not great due to heavy fog in the area. Got to the race location with just over 10 minutes to spare.  It was at a golf course and the first part was down a fairway then onto the cart path.  Once again I went out quicker than I should and did the first mile in 10:28.  With my run/walk style I would pass some people when running the be passed by them while walking but after about 1.75 miles I was running pretty much alone.  That I think actually makes it harder to run, I enjoy having people around me pushing me.  I pushed my way to the end and ended up with an official time of 35:21.0. I am happy with my time but it was a little slower than I wanted, really wanted to break the 35 minute barrier, maybe next time.

Ten weeks until the Disney Half Marathon

8 Mile

Well I'm sitting here watching the World Series Game 4 from Detroit, hence the title of this entry. No this has no connection with the road in Detroit or the Eminem movie but what I ran this morning.  This week I did 5k training runs on Tuesday and Thursday. Completed both in the 39/40 minute range.  It seems I am stuck at that pace no matter my run walk pattern.  Going to try and get faster this week and hope to the training runs in the 36/37 minute range.

Two weeks ago I was at Disney and ran 6.5 miles, well my training plan has me adding 1.5 miles to my long run every two weeks.  That means I needed to run 8 miles this morning. Got up around 5:30 and got ready to go.  Set up my interval timer to 2 minutes run then 1 minute walk. Got out the door a little past 6 and started my run.  I tried starting out at an easy pace, the first 2 miles were the hardest.  The road was dark that I was running on but lucky for me I had no problems.  Made it to the 4 mile mark on a run segment and waited until the next walk portion to start heading back.  On the way back I noticed my average pace was coming down a bit;  Made it to 8 mile mark in 1:44:21 with an average pace of 13'03".  I'm happy woth the run and fell I could go longer.  Mile 7 was actually my quickest mile

Next Sunday I have a 5k race to run and my goal is to be under 35, not sure if I will make it or not but 'm going to try.

Eleven weeks to go until the Disney Half Maathon.

Cops and Joggers

Had a decent week of training.  I did two runs of 3.1 miles both right around 39/40 minutes.  On Tuesday I had not drank enough water and the run was tougher than normal.  Thursday was a better run but actually slower than Tuesday.  My training runs are getting easier the biggest problem is they are after long days at work so I'm a little worn out by the time I run.  Today I had my third 5k, it was called Cops and Joggers 5k, hence the name of the blog.  Had picked up the race packet yesterday so I got to the race site about a half hour before the race started.  Warmed up and got ready for the run.  I lined up towards the back of the field since I know I am slower than a lot of the runners.  I started off with the pack and felt good.  The course went over the Edison Bridge, when I hit the bridge for the first trip across I still was feeling good and was running at a quicker pace than normal for me.  Te second trip across the bridge wasn't quite as easy and I took longer walk breaks.  After the bridge I kept my original goal of run for 1:15 and walk for :30 pace.  I crossed the finish line with a gun time of 37:06.3 and chip time of 36:50.52.  I am happy with my time since it is the fastest 5k race I have run and bettered my time by close to three minutes.  My next 5k will be in two weeks and I hope to break 35 minutes.  Next week I will be doing my longest run, eight miles.

I Was At Disney

Had a great week of training.  On both Tuesday and Thursday I did my training runs and ended up doing 5k both nights right around 39/40 minutes.  I think that is good since I had nobody to chase after to make me want to speed up.  On Tuesday I ran for 70 seconds and walked 35 then Thursday did 80 and 40, plan on increasing these times like this for the next couple weeks.  I want to get up to running for 3 minutes and walking 1 minute.

This weekend the family and I spent the weekend at Disney.  Stayed at the Boardwalk Inn, great place for runners with the paths that they have.  Sunday morning I got up before everyone and got ready for my run.  Went out and ran the boardwalk and the path along Epoct Resorts Blvd.  My training plan called for a 6.5 mile run.  That is what I ended up doing.  I finished in
1:27.48 with a pace of 13'32".  I did it running for 45 seconds and walking for 30,  I did do one extended walk period just after 4 mile.  I think I could have went further but I am not pushing it and am sticking to the training plan.

It was a great weekend overall and enjoyed the company of my family.  Also spent some time visiting with a friend from Colorado who just happened to be at Disney this weekend.  Had some great food at Hollywood Studio's Prime Time Cafe, EPCOT's Teppan Edo and breakfast today at O'Hana.  My next trip to Disney will be in13 weeks for the Disney Half Marathon.  Still working on all the travel details.

This coming week I have a 5k scheduled for Saturday, I had said I wanted to be under 35 minutes for the next one but being only two weeks after the last I just want to beat my previous time.  This one will have me running across a bridge so it will be my first experience with a hill.  Hope to have fun and will let everyone know how I do.

Second 5k

The past week has been interesting running, my first training run was Tuesday night.  Ashlee had a band concert on Tuesday evening that was very good but wasn't over until eight o'clock then went home and had to have dinner and wait for the kids to get in bed.  Finally got out to run about  quarter till ten.  Basically the same sort of situation on Thursday, never got out until around nine thirty.  Both of the runs were good runs I did right around two miles each time in under thirty minutes.  Jump forward to this morning got up in plenty of time to get to where the 5k was.  Started getting my stuff  together had my running belt, iPod case, headphones, knee support, iPod and phone.  I sat my phone and iPod down to grab something then left.  Half way to the race location remembered I at left my phone and iPod sitting at home.  Oh we'll guess I run without music and my interval timer.  Got signed in and just walked around to get warmed up, did a few short run periods.  Got lined up and at the start took off with the pack.  Went out a little quicker than I should have but it still felt good.  During the run I figured out a decent plan of run/walk, would pick out a land mark to run to then would walk until I felt ready to run.  My goal was to break forty minuted, my finishing time was 39:20.   I am proud of my time, sure it isn't going to win and awards but that isn't my goal.  I will be doing another 5k at the beginning of November at that one I would like to get under thirty-five minutes.  Then I plan on the Turkey Trot on Thanksgiving morning.  Fourteen weeks until the Disney Half Marathon

5 Mile

Today was my first long run, I did 5 miles this morning.  I felt great doing it.  I don't think I have ever run that far in my life.  True I didn't "run" the whole 5 miles since I am doing the run/walk method but never less it feels good to accomplish this mileage.  I did it running for 30 seconds and walking for 30 seconds.  I only took one extended walk interval and that was at just over 4 miles.  My pace averaged at just under 14min/mile.  I am thinking that I could keep this pace for longer but didn't want to push it and want to stay with my training plan.  Next Sunday I will be doing a 5K race and hope to finish in under 40 minutes.  The following week I will be doing 6.5 miles.  Had no pain in either leg and feel that I am getting stronger every run.  Fifteen weeks until the Disney Half Marathon.

Two Weeks In

I have now been training for a little over two weeks and I am starting to feel different.  Not sure what it is but having that goal is good motivation for me.  I run when I'm tired, when I'm sore and when I just don't feel like it.   I have had some minor injuries but nothing that I can't work through.  I have tried different things and I know what works and what doesn't, running at 4:30 in the morning right after getting up doesn't work. I've ran a 5k and have another one to run on October 7th.  My family and friends have been very supportive and I'm thankful for them everyday.  I'm really looking forward to January 12th.

Tired

Went out for my run tonight, got a late start it was almost 9:30 before I started running.  I just wasn't feeling it tonight my legs were tired so they got sore.  I tried to push myself to hard trying to do 40/30 run/walk, just to much to soon especially on a night I just wasn't feeling it. Got my 30 minutes in and did 2 miles.  My next run is a scheduled 3 mile run on Sunday morning.  Thinking of changing things up and getting up earlier and doing my runs in the morning.  Have not decided when to start this might start next week.

A Little Further

Well tonight I went a little further than my last training runs. Made it 2.6 miles in 36:03.  Not a great pace but I'm working on it.  Tonight was a hot and humid night, it had rained earlier and moisture was in the air.  Ran at steady pace doing 30 seconds of running then 30 seconds of walking.  Will keep upping the running time on my training runs and then on my long runs go back to either 20/30 or 30/30 for now.  I have another training run on Thursday where I hope to go about 2.6 miles again then a long run of 3 miles on Saturday.

My First 5K

Yesterday I ran my first 5K as part of my training plan for the Disney Half. Got up early in the morning had a small breakfast and got ready to go. I got to the race location about 45 minutes before race time, got signed in and picked up my goody bag. Got lined up and ready to run, at the start I ran for the first couple of minutes and then got into a run walk pattern of about 30 seconds run and 30 seconds of walk. I was towards  the back of the pack where I figured I would be.  I felt good with no pain in my knee.  I took a couple of longer walk breaks when I was getting tired.  I actually ended up almost catching up with a few people, came close but didn't quite pass them.  Ended the 5K with a time of 42:23, not a great time but I was happy since my goal was 45 minutes.  I am scheduled for another 5K in October and want to try and be under 40 minutes which I think is very possible.

September 13th

Well my 2nd run of the week.  Still a little pain in my leg but it is getting better. I went out and ran 2.02 miles in just under 30 minutes, might not sound that impressive but I'm happy with it. I don't want to push to hard right now while still recovering. If I can get down to a 13min/mile by the end of October I will be happy.  Right now I'm just over 14min/mile.  I have to remember I haven't really run that much since high school which was a long time ago.   The runs I've done are some of the longest I've done in 30 years.

My next run on Saturday will be a 5k, I hope to finish in under 45 minutes. That would be a win for me.  I am signed up for another 5k on October 7th which by then I hope to be able to finish in under 40 minutes.

Wish me good luck for Saturday.

First Run Back

Well tonight I did my first run since injuring my knee.  It went pretty good, a little pain but in the muscles around my knee not in my leg.  I think the pain is from having shoes that are making me run correctly.  They felt good on my feet and I think after a few runs I will be right where I need to be in my training.  My Nike+ Sports Watch didn't want to connect to the GPS at first so didn't get a complete run recorded it registered 1.76 miles in 27:26 I know I actually did right around 2 miles in about 32 minutes.

I think it is a good run and back on the right track

Ready To Start(Again)

Well I'm ready to get training again.  My leg is feeling good.  I can't wait to get running.  I registered for the Disney Half Marathon yesterday so I'm in this for real, no backing out now.  I am running a 5K next Saturday and don't care what my time is I just want to finish.  That will be my attitude from now until I cross the finish line at Epcot.

I found a really great running store here in Cape Coral, The Run Shoppe.  They helped me find a pair of shoes that suit my running style and will help with my almost flat feet and over pronation while running.  I think they will be a great help in my traing.

On a bright note Bryant and Ashlee will be joining me in my training runs and Rhonda will be walking while we are running.  I told the kids they don't have to run over 3 miles with me unless the want to.  Next Saturday Ashlee will be running the 5K with me and Rhonda is going to walk it.

Here is a picture of my new Brooks shoes, socks and my compression sleeves.

MRI Results

Went for my MRI on Wednesday, It was an open MRI so no tube it took about 30 minutes and off to work I went.  Got a call later that day to schedule a appointment with the doctor to go over the results.  Went in Friday morning and was told I have a stress fracture in my tibia.  It didn't show up at all in the x-ray but could see it in the MRI.   Have to take it easy for another week or two.  The pain is almost completely gone and not even taking Advil anymore.  Taking this week off and next weekend off aiming for the 11th to start training again.

Doing research on stress fractures I think I may have discovered the cause of mine.  I have very low arches(almost flat feet) which cause me to roll my foot inward while running(overpronation) causing to put more pressure on my tibia than it could take.  My running shoes are just off the rack shoes from Sports Authority so they are not fitted for my running style.  Before I start training again I plan on going to a specialy store and get fitted properly with a pair of shoes to match with my running style.  I suggest anyone who wants to start running distance do the same.

Finally An Update

Well it has been just over two weeks since I injured my knee.  Went to the doctor last Tuesday and he diagnosed a torn meniscus and gave me a cortisone shot.  We were hoping that it would help and I would have little or no pain.  It didn't work out that way so I'm scheduled for a MRI on Wednesday of this week.  The pain has started to lessen quite a bit but still need it checked out.  I am hoping to get back to training next week.  Looks like a good thing I added in a few extra weeks at the beginning of the training plan.  I still plan on being in the Disney Half Marathon in January.

A Break

Well I guess I'm on a break for a few more days,  my knee still has some pain, I could run this weekend but I want to make sure I don't seriously injure it.  I have an appointment on Tuesday with the doctor that did Rhonda's knee replacement.  I want his opinion on if I can run.   I sure hope it says it is okay.  I want to do a 5k in the middle of September and another on in early October and then maybe a 10k if I can fit one in.  

Thanks for checking in.

Went For A Walk

Well bum knee and all I wanted to get something in so I went for a walk.  Knee hurt a bit, not to bad but not well enough to run on it.  Went 1.13 miles in 25:01, not a great pace but I got work in.  Really looking forward to my knee being better so I can start running again, going to slow up a bit and not rush anything.  I have plenty of time to get ready for the Disney Half Marathon.

Bummer

Looks like I will have to take today off from running.  After my run on Sunday my right knee started hurting.  I think I have a case of bursitis in that knee.  Rest, ice and Advil seem to be working and it is feeling better today but still think I should take today off(if feeling better tonight I might take a walk but no running).  I might have to change up my run/walk intervals so this doesn't happen again.

First 3 Mile Run

This morning I did my first 3 mile run and my first morning run.  Got up before it gets to hot out and got ready for the run.  Changed up my route some to accommodate for the longer run.  Feeling pretty good about the run except my interval timer decided I've used up the free period about 2/3 the way through the run so from there on I had to guess at the run/walk intervals.  Ended up with a pretty good pace for my first 3 mile run that and my pace has improved every run.  The stats for today are 3.11 miles in 44:09 for average pace of 14:13 mon/mi average speed 4.22 mi/h.

August 9th

Went out for my run tonight and was entertained with a lightning show.  Still did my 30 minutes and feel great afterwards.  My run walk split was run for 20 seconds then walk for 40, this is how I plan on doing it for the first 3 weeks.  Looking forward to my first 3 mile run this weekend.   The stats for tonight were 2.11 miles in 30:05 minutes  works out to a 14:17 min/mi

First run

Just back from my first run and feeling pretty good.  I am doing the run/walk method and on Tuesday and Thursday I am suppose to do 30 minutes.  Tonight I did  2.0 miles in 29:31. I think it is a good start and I'm looking forward to Thursday

August 7th, 2012

I have always had trouble sticking to a fitness plan.  I'm not sure why but I think it may be that I've never set a real goal.  Sure I've said I want to get to such and such a weight but that is something that can be adjusted or abandoned easily.  Well not this goal, I am going to run in the Disney Half Marathon on Jan 12th, 2013.

Training for me starts today, I am going to follow Jeff Galloway's training plan for beginning runners.  It is a 19 week plan but I have added 4 weeks where I will be doing the first week schedule an extra 4 time just to get myself started.  

I hope that in the end I can do the 13.1 mile in under two and a half hours, that is my goal in the race but I will just be happy to finish.

Wish me luck and if you are a runner maybe you can join me.