Monday, March 31, 2008


Sunday, March 30th
.25 mile warmup
3.1 miles on the treadmill (23:30)
.25 mile cooldown

So last week's total was only 10.75. That's pretty low and I definitely feel it.

Saturday, March 29, 2008

Running in Jeans is NOT Recommended

I got in 5 miles last night. 1.5 of which was run, while most part was walking. I was wearing jeans and dress shoes. I don't recommend this as my feet were killing me. The soles are not made to absorb much shock. My feet were sore, but also burning from the friction. Well, at least I ran and walked off a couple beers worth of calories.

Tuesday, March 25, 2008

basic workout

Started off with the intention to do 7 miles. Then, I thought 5 - 7 miles.

Ended up with 5.25.

.5 mile warmup

3.25 on the treadmill (5k portion in 23:53 - last half mile at 6:00 pace)
1.6 on the treadmill

quick circuit training on the weights - light weights - 3x10 on all major muscle groups

Sunday, March 23, 2008

Easy Run on Easter

There were lots of people out at Lake Eola this afternoon. Lots of purple and yellow dresses and shirts. Lots of picnic baskets.

Needless to say, I ran on the outside sidewalk of the park where there were less crowds. I only had one space cadet walking in front of me that didn't notice someone running directly at them until I yelled, "HEY," at the top my lungs about 2 seconds before impact. She gives out an, "Oh," and moves over to the middle of the sidewalk.

I just can't stand that people are so unaccustomed to walking in Orlando that they take up the entire sidewalk regardless of how many people are trying to use it.

Rant over. It was a great afternoon. Temp must have been around 75 degrees. Sunny with a nice breeze.

I did a quarter mile warmup. 3 laps around the outside sidewalk = 3.75 miles. I did negative splits. Not sure about the times, because I didn't run with a watch today. I intended on doing this run completely easy and couldn't help but start running faster as I went along. I was probably doing about 7 minute pace by the last mile.

Total workout :: 4 miles

Weekly mileage ending on Saturday :: 15.5 miles

Saturday, March 22, 2008

Just Treading

I feel like I'm about to go backwards. I hate losing momentum and it always seems when I start to make progress that I expect results at a certain pace. Diminished returns is what I get. Sometimes, I just have to slow down and stay focused on the long term goal.

Thursday - The Treadmill

I started off very slow for a half mile. I then set the machine for 30 minutes and a speed of 7:30 minute miles (8 mph). Seemed feasible, but I managed to get 3.35 miles complete before I just didn't feel like fighting anymore. I had 5 minutes to go. Just 2 a half laps and I pulled a Titanic.

I gave up. Slowly falling into the abyss of failure. Since I was at the gym, I retreated to the weights. Wasting no time, I went through bench press, lat pulls, leg curls, quad extensions, calf lifts, tricep extensions, bicep curls, and situps in about 15-20 minutes. Not much weight on each exercise. 3 sets of 10 reps each. Great workout.

Oddly enough, that got my energy up and my confidence back. I've got more in the tank. I am more. I'm gonna do more.

So I headed off to the empty aerobics workout room and did 3 sets of 30 second high knees. Holding my forearms at 90 degrees, I kicked my arms with my thigh/knees. This is the hardest form of running in place. It's good for speed and form. 20 seconds into each set was OK, but the last 10 seconds really hurt. I was bent over trying to catch my breath after each one.

Wednesday, March 19, 2008

I ran 2.5 miles today in the afternoon (with jeans). That was not fun, but necessary at the time.

When I got home, I changed into my running gear and set off to the track for some speedwork. I got a mile warmup in there first.

I've found that to get the most out of speedwork and running in general, keeping pace is the most important thing on which to concentrate. I wanted to do 4 x 880s. Well, in the past week, I've run 7 minute miles and consistent 7:30 and 8 minute miles on the treadmill in succession.

My goal for the 880s was to run at 7minute pace, so 3:30s. That should be easy considering I ran 7min in the middle of a run without killing myself tyring to do it.

1 - 3:29
2 - 3:34
3 - 3:33
4 - 3:16 (ran as fast I could without any sprinting or overstriding)

I am really trying to work on keeping my form and not overstriding. With that in mind, I had the 3:30 half / 1:45 quarter time set in mind. Last year when I was doing my speedwork, I elongated my stride anytime I needed to pick up the pace and it hurt my knees every time. I have been able to keep down the level of pain by keeping my foot in line with my knee on foot strike and increase my turnover to increase speed. It's working. I have to maintain constant mental control due to my naturnal instinct to stride out and almost float while running. That's more comfortable for me during the run, but more painly afterwards.

Anyway, I did the 4 x 880s with a 440 recovery on each. Also did 1 mile cooldown.

5 miles during the workout, plus the 2.5 earlier in the day.
7.5 total all day.


I really want to get back under the 6 minute mile mark.
1:30 - 1:30
1:30 - 3:00
1:30 - 4:30
1:30 - 6:00

I think I will need to be able to run 1:15s when I do my 440 speed work. Since I am at the 1:30 mark now, I will try 1:25 on the next workout, 1:20 after that, and then 1:15. This will probably take me a few months to reach.

Monday, March 17, 2008

weekend running

Saturday... don't have much to tell. I ran 6 miles with mile #3 clocked in at 6:59. I was trying to get a feel for my pace, so I timed one of them. I didn't think I was pushing myself too hard, but apparently I must have been. I probably kicked it up without even realizing just because I knew I was timing myself. The reason I even left the house was to get quarters for the laundry machine, so my last mile home was hampered by the annoying weight of a roll of quarters. All the running was done to Lake Eola, around it a few times, and then to the store and back home.

6 miles - 28 miles for the week

Sunday... warmed up with a mile and then hit the gym for some treadmill work. I intended on doing 8 miles at 7:30 pace, but I just didn't have the energy for it. I ended up doing 2 miles. The first mile in 9 minutes and the second at 7:30. I knew I would have to pick up the pace to 7:15 for the remainder or three 7:00 miles. I gave up mentally so I didn't even try. Running... the thinking man's sport. I just beat myself.

3 miles total

It's Monday night and I had class today (which I will be attending all week) and it just drained me. Work normally drains me, but that's a pattern that I am used to, so it doesn't have the same effect. I'm not running tonight, plus it's St. Patrick's Day and I'm drinking a beer and eating my corned beef and cabbage. Thanks Kim. You know I love the stuff.

Friday, March 14, 2008

Leg Rote

I am starting to see more definition in my legs. I'm not ripped, but I've definitely made some progress.

I ran yesterday and had a great workout. Today, I wasn't sure if I wanted to rest so that I could get 2 days off or if I should extend to 3 days in a row. Well, I ran, but I took it easy. The reason for running today was to just run. Plain and simple. Not too hard. I didn't want to break myself down. The only way to make myself a runner is to continue running. It's just like when you learn something. If your muscles can remember like your brain, then I have to commit 3 miles to rote memory in my legs.

Wednesday's workout

.5 mile warmup outside jog to the gym
5k at 8:00 min miles - right on the edge of anaerobic threshold
10 minute break (had to drop a duece)
5k at 7:30 min miles - definitely anaerobic
1.0 mile cooldown and .5 mile walk

No new blisters. Wore 2 socks per Ron's recommendation.
I was using the 2 in 2 out breathing technique for the whole first 5k at 8 minute pace. I tried to keep that technique for the second 5k, but had a hard time breathing for the last mile. I really had to focus on my foot strikes to minimize friction and just to keep going. The last half mile was 1 in 1 out breathing and very heavy and forced. Felt good to keep up the pace and finished just under 23 minutes.

Total mileage: 7.5 miles running; 8 miles running/walking

Thursday workout

.5 mile warmup
3 miles easy - 3 laps around inner circle of Lake Eola
.5 mile cooldown

Total mileage: 4 miles

22 miles so far this week. I will take off tomorrow (Friday), but I can add to my weekly total on Saturday.

Tuesday, March 11, 2008

Taking some advice (bruised toe)

I tried taking advice from a couple people. I was complaining at work about how sore my body is and someone tells me that the best thing is to go out and run. OK. Did that today.

I also showed my blisters to a different co-worker and he tells me to try using 2 socks instead of one. I told him that I got the bloody blister that way and that it wouldn't help. I told him that it made my shoes too tight because after running for awhile, my feet swell. That's normal when running. He then said to try loosing the laces when I feel like I'm at that point in my run. I tried that today and it helped. I didn't get any new blisters.

I do have a new problem, though. My second toe (long toe for me) was too cramped and instead of just getting a blister on top, I actually bruised my toe. The toenail is starting to turn a purple underneath...

bruised toe

The Workout
2.5 mile warmup with last mile in 6:21

4 x 440 trying to do 1:30s to be a 6 minute mile pace
- 1:26, 1:27, 1:27, 1:29 (Yay, successful)
2 x 100 high knee striders - 100 recovery
2 x 100 kick butt striders - 100 recovery

.5 mile cooldown

total mileage:: 4.5 miles

Monday, March 10, 2008

My Body Is Sore

Great weekend. Air was crisp with low humidity, which is a blessing in Florida with temps very cool.

On Saturday, I ran a half mile to the gym for a warmup. I wanted to get a decent amount of miles logged and not overwork myself. I put the pace at 8:30 miles. Did that for 30 minutes, so that was 3.5. Took a quick 1 minute break to get some water. Did another 30 minutes at the same pace, so I got 7 miles for my workout.

I was good there and probably shouldn't have tried any weight work, but heck, I did. I did light weights at high reps.

inclined bench press 45 lbs (just the bar) x 70 reps
dumbbell curls 15 lbs x 30 reps
moderate incline situps (probably around 20 degrees) x 50 reps

Finished up with a half mile jog home.

8 miles total running for the day (including warmup and cooldown)
I also walked a mile in the morning, so 9 miles of exercise all day.


Sunday, walked to Publix and back carrying 20 lbs on the way home. 1.5 miles.

It was such a nice day, so instead of resting after yesterday's long run, I decided to run 4 laps around Lake Eola on the outside. That's 5 miles plus my half mile warmup and cooldown each which brings my daily total to 6 miles running and 7.5 miles total exercise.

I also went to the gym and did 50 reps of 45 lbs on the flat bench press. 50 reps of 10 lbs alternating biceps curls. 30 inclined setups.

As a side note, I have lost about 5 pounds in the last week or two. I've gone from 175 to 170. I even dipped under 170 for one day to 169.


My feet were blistered like crazy after Sunday's run. I would have taken pictures as proof, but by this morning, the blisters have either gone away (weird) or hardened up and turned into callus already.

My chest is sore from the bench presses. My biceps are sore from the curls. My feet, thighs and butt are sore from the mileage without a rest.

I woke up and popped a couple Bayer aspirin and it really hasn't helped much.

I think I'm going to take tonight off from running. I might just do a walk and that's it. Next time, I will have to separate workout days.

Friday, March 7, 2008

How to Run in the Rain

It was raining twice this week when I wanted to run.

I made a short run the first day. Did a quick lap around Lake Eola and off to Publix for some groceries. Walked back. That ended up being only a 2 mile run, but the storm clouds were getting real close.

Last night, it rained for hours. I was getting claustrophobic. I just had to get out, so I suited up and ran to the gym. It's a half mile, so that gave me a good warmup jog.

I did a 5k on the treadmill. 8:00 on the first mile. 15:30 (7:30) on the second and the last mile must have been around 7:00 minutes or just under, because I finished at 23:03. I wonder if I can keep that up on the road. It's a little easier to run on a treadmill, because you don't have to push off the same way when doing regular running on the roads or track. Even if I add 30 seconds to my time, I am under the 24 minutes I wanted to achieve by the end of April.

I am definitely ahead of schedule. If I keep up this pace, I wonder if I can get under 22 by race time.

Sunday, March 2, 2008

Keeping Good Pace (blister)

I ran twice since last log in. I surprisingly had a great workout on the treadmill on Thursday afternoon. It was cold for Orlando when I went outside. It was low 50s. I decided I'd rather use the gym.

I usually set the thing on manual and see what happens. What's this 5k Loop button about? I tried it. Started around 12 minute pace. Slowly worked up to 9 minute pace by 1 mile. Did the entire 2nd mile at 8 minute pace and by the end of the 5k, I was running around 6 minute pace. Held that speed for the last half mile. Both of my hamstrings were sore, especially my right side. I completed the 5k in just under 25 minutes.

I went over to one of the mats and stretched my lower back, quads, groin, and paid special attention to my hamstrings.

I could have given up there, but decided I needed to do a cooldown run. That started out to be 10 minute pace on the 5k. That led to 7:30 pace on the 2nd mile and then 7 minute pace to clean up the 5k just in around 25:30.

I felt like I got a blister on the bottom of my right foot, but lo and behold, there was a good one on my left foot. It was of the bloody variety. Here it is on Sunday after it has drained a little.

(left foot)

On Saturday, I went out for a few laps around Lake Eola. The weather was perfect. Sunny afternoon without a cloud in the sky. The Oak were pollinating a little, so that wasn't so good afterward, but it was nice. I did 4 miles even in 37 minutes. Didn't try pushing myself since my hamstrings were still sore from the 6 mile run on Thursday.

Here a couple more smaller "normal" size blisters...

(left foot)

(right foot)