Thursday, August 20, 2015

Another Lesson about Summer Running... Special Florida Edition

When you have every intention of running after a long day at work, it will rain.  It's not my rule.  It's a rule for Central Florida.  It will rain.

So how do you make up for it?

a) treadmill
b) run in place
c) alternate workout

You still have to go out in the rain to get to a treadmill, so option a is out.  Running in place is kept for a special occasion.  That is done when I'm hurt... like a pulled hamstring.  You don't push off, so it's easier on the legs.  That leaves option c.  For this, I did a weight workout.

I did an overall better full body workout even though it didn't have the same cardio effect.  That's OK.  Right now, I need to lose at least 20 pounds before I can do any effective running workouts anyway.  So using 10 pound dumbells:

side lateral raises
arm curls
shoulder shrugs
overhead press
overhead tricep extensions
stiff leg good mornings
bent over rows
bent over reverse flys
calf raises
sit ups
high knees

I did 4 sets of 10 reps for each exercise.  With a 1 minute break between sets to get some water, the total workout was 31 minutes.  I feel great.

Monday, August 17, 2015

Lesson about Running in the Summer

I usually sit on my bum throughout the workday.  This morning, we had a few problems that needed to be resolved and they couldn't all be done at my desk.  I had to get up and I walked around from place to place from about an hour and a half.  I knew I walked more than normal and since I was carrying my phone the whole time, I looked up my mileage on the pedometer app.  It turns out that I covered 1.15 miles.

This got me excited.  Probably too much.  I went home for lunch and decided that instead of jumping into a meal, I was going to hop into my running shorts and shoes.  I live on a lake with a decent tree canopy... on my side of the lake.  That tree canopy ran out after half a mile.

I planned on running 5k.  After a mile of 92 degrees, I checked the weather app and it says the feels like temp is 102.  Awesome!  I want to feel 102.  It wasn't very much farther and I changed my route from a single loop with a water fountain at one point to an out-and-back past that water fountain a second time.  It wasn't enough to quell the heat building in my core.

That last half mile with some shade under the trees turned into a new workout.  Run the sun, walk the shade.  Whatever it takes.  In total the workout was good and I finished with 2.75 miles.  A little short of my original goal, but 102 degrees will do that.

When I got home, I took a couple gulps of pickle juice.  I know.  How very hipster Williamsburg of me!  Gotta get the sodium replaced.

When I run in the afternoons, which is becoming prohibitive due to the afternoon storms, it usually takes about 30 minutes to cool down.  Today, it took about an hour.  So the lesson is to either run in the morning or evening when the temps are above 80 degrees during the day.  I think that's a safe rule.

I don't think I mentioned on here that I changed my running website from to  It is the domain name I wanted years ago, but didn't become available until earlier this year.  I am going to list some of the upcoming races in our area at the bottom of my blog posts.  Here goes:

Upcoming Races in the Orlando Area

Wednesday, April 15, 2015

Starting over again

Starting over again. It's never easy to get back into any kind of rhythm.  Heck, I guess I'm not even worried about a rhythm right now. I just need to get any kind of consistency whatsoever. Is that a rhythm?  I'd be happy to just get three runs in a week on a consistent basis for a month and that'll be a good base for me.

With today's kind of weather, it sure makes it hard. It was 83° and very humid. It was raining in the distance. You could see it but it didn't rain where I was. It's  good and bad. The air had the humidity of the storm but no relief from the heat.

I went out planning on running 3 miles. Part way through my run, I thought about taking on about 4 miles, but then gave in and finished around three.

I feel like my head is going to explode.  I don't know if you can tell from the pic below, but my face is a little red.

Thursday, March 26, 2015

Well Spring

noun well·spring \-ˌspriŋ\
: something or someone that provides a large amount of something : a good source of something

or more like....   well, spring.

I went for a run on Monday, March 23.  I logged into the MapMyRun app on my phone and it says my last run was in August 2014.  I haven't run since last summer.  The weather is still nice in Orlando.  It has been cool at night (60's F) and warm bordering on hot during the days (low 80's F).  I usually go running at the onset of spring which really occurs in February.  I didn't run all fall and winter, which is bad enough.  Subsequently, I've put on a few pounds.  I also added to my running sabbatical and bypassed our pollen season, which is so strong that it actually affects people without allergy problems in Central Florida.  The oak pollen is so heavy that you can see it in the air.  It coats your eyes, nose, and throat with powder.  Normally, I run through it and suffer from non-stop sneezing attacks all night.  This year, I skipped my running in favor of my sanity.

Another thing that has been bothering me... I am pretty sure I have sciatica.  Pain in my hip, calf, ankle, ball of my foot and all on my left side.  I also get cramps on the side of my lower leg and also in my foot... only on my left side.  It's getting worse and one of the best things I can do is lose weight and strengthen my core.

The pollen has died down (hopefully for the year).  Hence my return to running.  It is now Thursday and my legs and thoracic area are still sore from the run.  I'm going on 43 and it's sad that I am this sore 3 days later... after running just under a mile and a half.  Just sad.

We'll see how things go and if I can stack up workouts into an actual routine.

On a positive note, I have made some updates to one of my other websites.  I have started adding local Central Florida races and put it on the front page.  The races used to be on a different page and this should make it easier to find.  I also bought the domain name and will eventually transition the website over to that name.  Not everyone knows that Lake Eola is the center of downtown Orlando, but most people recognize the name Orlando.  It fits.  Updates to come.  For now, check out the race list and thanks.

Wednesday, July 30, 2014

Run the Straightaways

My running group normally runs at a track owned by the local middle school.  The rule is that if it is free for public use unless kids from the school are using it.  Well today, it was being used by a youth football team.  I think my group was running somewhere else and I completely forgot where.  I must have missed a memo.

Not sure what everyone ran, but I decided to make it a speed/form run again.  Slight different in that I ran the straightaways at mile pace and jogged the curves.  I had every intention of doing 4 sets consisting of 4 laps.  Without the group, I was ill prepared in water supply.  There is a water fountain, but it is not cooled.  In fact, I think they warm it up in case you want to draw a bath.

Due to the temperature of 91 degrees feeling more like this...

and not having a cool water supply, my workout turned into 2 sets of 4 laps each.  It was a great workout otherwise.  I kept good form and I think I ran around a 7:00 pace on the straights.  I am going to have to start bringing a watch, so I can gauge my improvement.

I can't wait for fall, which is more like October/November in Central Florida.

Wednesday, July 23, 2014

Mid summer Meltdown

Today's workout was a blast. It was around 90° in the afternoon at workout time and the humidity was probably about 2000%.

We had to run 4 sets of 200, 200, 400 intervals with the same jog recovery.  Mile pace so we keep good form and not run too fast.  It really shouldn't have been that hard of a workout, but the heat really made it difficult to keep going.

I made it though.  It is now 45 minutes after my one hour workout and I am almost done sweating.  That's ridiculous!

Wednesday, December 11, 2013

No Time Like the Present

Well there's no time like the present.  And it's not a play on words with Christmas either.  I decided a few weeks ago that I couldn't wait for New Year's to come around and I need to start running and getting in shape. It's time to lose some weight.  I definitely have a few pounds on me that need to come off and who said that we have to base our routines on New Year's, a calendar which is something the Romans dreamed up, to plan our workouts. Did they have Thanksgiving and Christmas packing on the pounds?

So there's that and then there's the coworker that sends you the workout routine and he says, "Hey, it's time to start ramping up for the Corporate 5K in April."  That happened yesterday.

I looked over the routine and it looks good. It's 6 to 7 days a week running and I can do it.  It's have to be determined and try everyday.

Yesterday, the workout was an easy distance day. I ran just over 3 miles around 9:30 average pace.

Today, the routine was 6-8 x 1000m at tempo with a 1:00 active rest
.  I haven't run hard in a long time, but it's either try or do.  Yoda says to do.

Started with a 1 and 1/2 mile warm-up, got some quick stretching and got to it.

My splits were:


This is going to hurt tomorrow, but it felt good when I get done.  Total mileage was 5.75 miles.  Day 2, that's a wrap.

Sunday, May 5, 2013

5 Easy Miles

It has rained for most of the last week and I needed to retrieve my bicycle from work.  It is 1.85 miles, but I wanted my run to be a little longer.  Taking that into consideration, I plotted a course that placed a water break exactly at 2.5 miles of a 5 mile run.

I took it easy and didn't push myself.  There were times when it was hard not to push it.  Especially at a point when another runner came up behind me and got within a couple yards, but never attempted to pass.  I could hear her footsteps as we ran in near unison for about a mile until our paths diverted.  I wanted to give a burst and put some space between us.  That would have been completely psychological and the whole point in running an even pace is to prove you can maintain control over a given length of time.  That was hard!  Even as slow as I am right now, I want to compete.

The run went mostly well.  I had stiffness and pain in my left calf which stemmed from a misstep running on bricks this past Monday.  I also had tightness in the arch of my right foot, but that went away after the water break at 2.5 miles.

Well, I got to run and I have my bike back ready to go to work.

Monday, April 15, 2013

Corporate 5k This Week

It's been awhile since posting, but it is that time of year again for the annual Corporate 5k in downtown Orlando.  I have run a few times in the past 2 weeks with my longest run being 5 and a half miles.

I have got to get into a rhythm and just promise myself that running will be a part of my life again.  It seems really hard to stay committed and create a habit of exercising.  I don't know why.  Running and any kind of outdoor activity used to be a standard in my life.  Whether it was playing games as a kid or running track and cross country in high school to running up and down the basketball court, running of some kind has been a staple.

I have given in to easy excuses the past 2 years.  Sure, health issues were a part of it at the beginning, but now it is purely mental. I put on 20 pounds in the past 2 years.  I was 170 pounds and topped out recently at 190.  I have been increasingly conscious of what I drink the past couple weeks, haven't really altered my food intake, and increased my activity through running, biking, and swimming.  When I weighed myself this morning, the scale read 186.6, so that is some improvement.  I would like to get back to 170, where I was 2 years ago, and eventually get down to 160.  I think that would be comfortable on my bones.

I'm not going to go crazy and do any crash dieting and working out 3 times a day, though.  The exact weight isn't what's important.  I'll know when I get there.  What feels comfortable, fast, and strong (for a forty year old) will be the mark.

On another note, today was a the Boston Marathon.  While I was at work, I had numerous people tell me there was a terrible explosion that took a couple lives and injured many more.  I am not a religious person, so I won't talk of prayer.  I don't know who would do something like this.  My first thought is that someone was trying for years to BQ (Boston qualify) and just couldn't make it, but came close year after year to the point of insanity.  Then there is the possibility that someone running the route owed a debt to someone.  Now, someone is swimmin' with the fishes.

Thank goodness, we don't live in the Middle Ages.  Wait!  That was some pretty medieval shit!  I don't know, people, kids have to deal with this type of thing every day in Baghdad. We're just used to peaceful living in Mayberry USA.  Either way, this is just fucked up!

I hope the rest of the wounded make it out of the hospital and can get back to what they love one day soon... running.

Thursday, November 8, 2012

Coolness in the Air Means It's Time to Get Running

The cool air has finally arrived in Florida and it is time to slow down on the swimming and transition into more running.  On Monday, I ran 5.1 miles and immediately followed that up with 1000 yards of swimming in the pool.  The pool is heated, so it felt great.  Both the run and the swim were great actually.

I had a little tightness in my left hammy and my calves toward the end of the run, but switched a little more of the work to my right leg.  I was sore a little on Tuesday and Wednesday.  Just in time to have another run on Thursday (tonight).  I got out to one of my old haunts, Lake Eola in downtown Orlando, and put exactly 6 miles on my shoes.  I used MapMyRun on my phone to track my mileage and pace.  I love that app.

My average pace was 9:15 per mile.  My splits were:  10:04, 9:40, 9:11, 9:16, 9:07, and closed it out with an 8:08.  This time my right hammy was a little tight towards the end of the run.  Nothing major, so I just pushed through it.

I don't want to promise myself anything, but maybe I can get up to a 10 mile run by Thanksgiving weekend.