Finally running again!

After a week off I finally got the opportunity to run again tonight!  It felt good too.  I decided to just keep it at two miles because my back tightened up during the first mile, I figured it would loosen up but it didn't.  So after what I am sure is my best two mile time, I decided that was enough and I walked a cool down mile.  Not bad, after a week off.  I nearly finished my first mile at my personal best pace of 11:11, but I finished it in 11:14.  I didn't feel like I was pushing it either.  My second lap was at 11:59, so I again succeeded in sub-12 minute miles.  That is kind of my new goal for my runs, as long as I am under twelve minutes per mile I'm happy.  More to come!

Endomondo training log below.....

Endomondo Running Workout

Endomondo Running Workout: was out running 2.01 miles in 23m:19s using Endomondo.

Holidays!

I haven't had a chance to do much running the last several days.  Holiday activities have kept me grounded.  That and I barely edged out my opponent in the second round of fantasy football playoffs.  I stayed up late and opted not to run to watch the chargers game where Antio Gates got me juuust enough points to get the victory! A few more late nights shopping and doing some repair and general maintenance to my vehicles and I'll be up and running again.  Stay posted!

Latest 5k!

I set a new personal best time in the 5k!  My regular 3.1 mile run around the neighborhood started slow, about 30 seconds behind my normal pace, which was fine as I wasn't planning going for time.  However after my second mile I realized I was on pace for my personal best time of 38:22.  I decided for my third mile to push the envelope and go for under 12 minutes.  Sure enough I finished the 3rd mile in 11:59!  Leaving me with a quick .10 mile left for a new time of 38:17 shaving off 5 seconds.  I'm quite happy with that as I wasn't intending to beat my time, just go for a leisurely run.  I actually got faster each mile I ran.  Endomondo workout log posted below.

Endomondo Running Workout

Endomondo Running Workout: was out running 3.10 miles in 38m:17s using Endomondo.

Sunday run...

Well, it was going to be a 6.2 mile run for a true 10k distance....only I didn't know it was supposed to rain tonight.  I got most of the way through the first lap (3.1 miles) before it started raining.  It started about 2/10 of a mile from the 3 mile mark.  I thought briefly that I would just push through it but then a lightning flash in the distance changed my mind rather quickly.  I wrapped it up as I hit 3.1 miles in front of my house.  :)

It was nice getting out to run after a couple of days off.  I figured with my distance run coming up I would take it easy for a few days.  I'm glad I did, I felt really good the entire run tonight.  Although I am somewhat disappointed with only 3.1 miles in the books I realize this is a long training process and a small setback such as this isn't really a setback at all.

Endomondo route and stats are below....

Endomondo Running Workout

Endomondo Running Workout: was out running 3.11 miles in 39m:48s using Endomondo.

Thursday Mile!

I've set a new record for my Thursday mile!  11 minutes and 11 seconds!  I felt really good during the first half mile, then kinda sorta got a little "winded".  I had plenty of energy but lacked the lung capacity to bring it home in less than 11 minutes.  That's what my training is for though.  A few more long jogs and I'll develop the lungs to bring my mile time under 11 minutes.  That's my goal for next weeks Thursday Mile, a sub 11 minute mile.  I'll keep everyone posted on my facebook and blog.  Endomondo tracking is below.....

Endomondo Running Workout

Endomondo Running Workout: was out running 1.01 miles in 11m:22s using Endomondo.

Three mile run complete!

Well, that was easy.  I figured I was doing lighter pace work and taking my time on this three mile run only to find out at the end that I was pretty close to (a then very hard effort) my 5k time for the Turkey Trot.  Much to my surprise I'm faster already!  I chose a route with a pretty nice uphill climb for the first mile and back to my typical "lap" closing climb.  I figured it would be a little tougher than my typical lap, and it seemed so.  I did notice more fatigue in my legs at the onset of the run, after my day of rest I figured this would happen, and it subsided within the first half mile.

It was a pretty calm and pleasant night, 67 degrees, 91% humidity.  Really nice for a night run.  I'm eager to bump up my mileage but am working on keeping it down to make sure I don't hurt myself.  I'll stick to three mile runs for a few more weeks with a five mile "long run" on Sundays.  I may just bump up the five mile run to a true 10k run on Sundays.  This will help prep me for the coming events.  Thursdays are of course reserved for my timed "Thursday Mile".  My wife thinks it should be on Mondays, for alliteration purposes, but I've decided, its Thursdays.

Towards the end of my second mile I saw a possum in the road, as I approached I could see it was interested in something.  I was kind of getting nervous because I kept getting closer and it wouldn't  move.  Finally I made some kind of grunting sound in an effort to get its attention before I ran up on it and scared it.  Well, it heard me and immediately started "hissing" at me.  I could hear it through my headphones as it backed up and ran off the street.  I then saw the thing it was so interested in was a turtle trying to cross the street.  I found that interesting.  You just don't run up on a possum trying to eat a turtle everyday you know....

Run stats directly below.... on endomondo!

Endomondo Running Workout

Endomondo Running Workout: was out running 3.01 miles in 39m:20s using Endomondo.

After a five mile day was a day of rest.

After my five mile day I decided for a much needed day off.  My legs thank me for it.  I feel good today and will go on another run tonight.  I took my three girls to Tom Brown park here in Tallahassee.  We went on a quick little hike on one of their bike trails.  It looks like a prime location for some trail running.  I think I may give it a go sometime this coming weekend too.  I'll post some pics.

My goal for tonight's run is going to be three miles.  I'm still focusing on form and breathing.  I get into a kind of zombie state with my breathing and pace and I think that is how I am supposed to do it.  I've looked up some YouTube video's about breathing while running and the theme seems to just be comfortable.  I typically try to maintain a very solid pattern, right foot hits the ground (inhale), the next time the right foot hits the ground (exhale).  Works for me.  I'm able to pace myself as well.

First 5 mile run!

Well, I said to myself that I needed to up my mileage to start to get ready for a 15k I've committed to in March.  This is that first step.  A five mile one at that!  I feel great.  I did my typical loop around my neighborhood and had a friendly family cheering me on for my last three laps.  I followed it up with another mile lap walking.  Feels good, at least for today.  I imagine I may be a little sore in the morning though.  I do plan on a rest day tomorrow, as it was my longest run so far.  I'll probably just walk three miles.

I didn't quite know what to expect for a five mile run.  I guess I kinda expected to run into a "mental" wall once I approached a 5k distance, but it never came.  I actually got quite motivated to make it two more laps.  There was a point in my forth mile that I felt like a robot, like I could run forever.  I was only focusing on my breathing and everything was pretty clear for a few minutes.  It was a weird experience.  My body was just....moving without me thinking about it.  It went on for probably about half a mile then I came across that friendly family setting up their Christmas lights.  They waved at me and I waved back.  Perhaps it was the hill that I was ascending that took me out of the "zone".  It was pretty cool while it lasted though.

After the Jingle Bell Run last night some friends and I decided on a training plan since I committed to the Gate River Run 15k in March.  I am planning on attending one, maybe two 5k's in January.  A 10k in February.  I'm pretty confident jumping to a 10k distance.  I had plenty of gas left to go another lap and a half tonight which would get me the distance easily.  I just wanted to make sure that I took it easy as my body is still getting used to the pounding of running.  I'm looking forward to a good December of training.

Endomondo Running Workout

Endomondo Running Workout: was out running 5.00 miles in 1h:05m:47s using Endomondo.

Endomondo Running Workout

Endomondo Running Workout: was out running 1.92 miles in 23m:56s using Endomondo.

Some of the pics from the Jingle Bell Run tonight!  I beat my goal of 24 minutes.  I ran it in 23:56!  It ended up being 1.92 miles.  Endomondo workout tracking log to follow.  At the start of the race Mayor Marks announced there were over 7000 registered runners!

Oops!

Well, I forgot about two things when I mentioned I would do a light jog for a mile or two tonight.  First, I had plans to attend band rehearsal, which was also thwarted by my daughters plans for attending a birthday party tonight!  Which all broke down to mean that I wasn't going to be partaking on any running activities.  Which is just as well actually.  Even though the Jingle Bell Run is not a competitive event I am planning on getting the best time I can on endomondo (iPhone app which will track all of my stats) and posting it to the site, and a good solid days rest would be good for me.

As for food today.  I had a granola bar and banana for breakfast, for lunch I had a 6" meatball Subway sub (I know, not the best for me but I was in a hurry and its only $2) and a pack of peanuts for snack.  I worked for 6 more hours then went home and had a few chips and some salsa, a very small amount.  Two slices of pizza was dinner.  Not the best meals, but its what I had today.  I have eliminated cokes entirely from my diet!

In other news, my five year old has poison ivy.  Nice right.  She keeps trying to itch it like crazy!

Additionally, Kay, my mother-in-law (a seasoned runner), wants me to run in the Jacksonville River Run in March.  It's a 15k race.  I told her I would..... so I suppose that means that I have officially committed.  Hey, wait just a second....15K!!!  That's 9.3 miles!  I better get started on training for that.  At my current time for 5k that would put me at nearly 2 hours!  I imagine I would have to adjust my pace slightly for the longer distance, immediately putting me over 2 hours running time.  Am I crazy?  I'll make sure to find another 5K and a 10K in between to help ramp up for it.  Perhaps it won't seem like such a huge jump in distance then.

I mentioned yesterday that after my focused mile landing mid-foot I noticed my muscles and feet felt different and a little uncomfortable.  I'm happy to say that today everything feels pretty good again.  I'll continue to work on that stride, just more moderately, maybe even at a slower pace.  I guess I shouldn't have focused on it while I was working on my "Thursday Mile" time.  Hey, I had to start somewhere right?

The Thursday Mile

    I have decided to make Thursdays a timed mile day, to be dubbed "The Thursday Mile".  This will allow me to track my progress.  The program I am using is endomondo.  It is a free app from the App Store I downloaded onto my iPhone.  My first tracked workout was tonight and should already be posted.

     Over the last several days I have been researching barefoot, or minimalist, running.  I was pretty sure I was a heel striker but not sure how "ingrained" this was in me.  I decided that during my mile run tonight I would make a focused effort to land mid-foot rather than heel striking.  I felt a difference before the end of the mile.  I am apparently a heel striker, and a heavy one at that.  I noticed that my ball of my foot is more fatigued and my shin muscles have been "activated" (not sure how to describe it) when they have never felt "tight" after a run before.  My calves were definitely more involved as well.  I made sure to take smaller strides and maintain a faster cadence to reduce chance of injury.

    The Jingle Bell run is this Saturday at 6pm.  The location is downtown Tallahassee Florida.  I thought it was a 5k but was informed today its a 1.7 mile run.  I didn't receive a number in my packet that I received after I signed up so its not a competitive race to my understanding.  However, I am setting a personal goal of 24 minutes as it is a hilly course that I have not ran before.  It will also be posted via Endomondo.com.

    Tomorrow night will most likely be a light mile or two, around 16 minute mile pace just to stay loose for the Jingle Bell Run.  Yea its for fun, but I want to set a good time for it so I can compare next year and see how much faster I've become!

Endomondo Running Workout

Endomondo Running Workout: was out running 1.03 miles in 11m:54s using Endomondo.

Shoes!

These are the NewBalance MT200R trail shoes.  I am really digging these shoes.  They are minimalist shoes with zero slope from heel to toe and help keep your foot as nature intended.  I am doing some research on barefoot running, and considering adding it into my running routine.  Considering that we have a really nice trail system here in the Tallahassee area, trail running is an interest that I have yet to pursue. It is suggested that you slowly incorporate this type of shoe into your running routine.  Perhaps only 10% of your training at first and gradually increasing it until your muscles and bones are adapted to the new way of running.  It almost seems as if shoes have caused us to have difficulty adapting to a more "natural" way of using our feet.  From what I can tell, this type of shoe forces you to be a mid-foot striker rather than a heel striker, thus reducing the impact shock of landing on your heels and over time damaging ligaments, tendons, muscles and bone structure.  The more I research the more I am inclined to just go and buy some.

11/30/2011

     That was a week ago.  I have since continued my training and signed up for the "Jingle Bell Run" here in Tallahassee.  Its a yearly run that starts after the city has its Christmas lights parade, or something like that.  I have no idea how long the event is.  But I already registered in person and picked up my long sleeve shirt,  Santa hat and jingle bell.  It takes place on December 3rd at 6:00pm.  I am looking forward to it.  With several thousand participants running through the city blocks and not knowing how long the run is I am not setting a time goal.  Only to finish.  I have several friends running with me again.

     My wife as a job which requires her to travel, sometimes quite extensively.  This is one of those weeks.  She's going to be in the Miami area for 3 nights, meaning....no jogging for me.  I have to take care of three grade school children and get them off to bed and such.  No running around the block for me during this time.  It's going to make for a short training run on Friday night for the run on Saturday.  I'll keep everyone posted.

     Oh, by the way.  I've noticed that my face is skinnier (extra chin is disappearing) and my upper chest and shoulder area is starting to melt away as well.  Starting to see the benefits of running for a month now.  :)

 
 Just moments away from the start of the Turkey Trot and my first 5k!!!

It begins!

     I am a heavy set individual.  Officially classified as obese.  I am a 5'8" adult male 34 years of age.  I weighed close (I was too scared to actually weight myself and check) to 270 lbs.  Of this 100 lbs have been put on in the last 14 years.  I am constantly tired and depressed and enjoy food way to much for my own good.

     Here we are (at the time) in early September.  It started as a challange, which I though at first was a joke.  A customer of mine asked me if I wanted to participate in a triathalon!  The event was to be during the first week of October.

   "Are you kidding.... have you seen me at all during the last year and a half since I have known you"?  I said.

    "No I'm not kidding....I need you to do it".  He said he had the application outside in his truck and went out to bring me the application.

    I ended up not signing up.  Telling myself that I couldn't possibly do it, I talked myself out of it before he got back with the paperwork.

    Over the next several weeks leading up to the event he would ask if I had turned in my application yet.  I said no and that I have a knee injury and I can't do the running.   He put me on the spot and asked if I could swim or perhaps do the biking.  I said I wasn't a good swimmer but I could possibly do the biking.  He said great, as he was assembling a team to do a team competition for the same event and he wanted me to sign up for that instead.  I again talked myself out of it before he could go any further.

    I lead him on that I was still considering it and finally, when I was running out of time and excuses, told him that my knee was really bothering me again and I just couldn't commit to training for it.

    He said that was fine and there was a 5k coming up during Thanksgiving. The "Turkey Trot".  I laughed and said "we'll see".

    Boy did he ever get inside my head.  I began thinking to myself.....why can't I do it?  I used to run pretty well (I ran a sub 6 minute mile) in high school.  Then I would tell myself things like: Ah, my knee is really bothering me.  I don't have the energy.  I'm always tired after I get home, how am I going to have the energy to train and run in a 5k?  Thats 3.1 miles after all!  Thats 3.1 more miles than I've run over the last 17 years or so!  I again talked myself out of it.  Or so I thought.

    Now we were fast approaching November and my wife and I had our 11th anniversary to celebrate on the 4th.  We were going to Jacksonville where my wife's parents live and they were going to watch our three beautiful girls for us to go out to dinner.  That's when my truck broke down.  There went our anniversary money.  Again, tiredness and depression set in.  What could I give my wife for our anniversary?  I began to think, what can I give her that would show her how much I appreciate her for next to nothing?  I told myself that I was too tired and depressed to think about it any more.  I sat on the couch, watching YouTube.com for the millionth time when I had a moment of clarity.  I'm tired of always being tired and depressed!  I can do something for my wife.  I can become the healthy life loving husband that she married again!  I can go running.

     I looked at her. "I'm going running".

     She said "don't hurt yourself".

     Then I went for a jog around the block.  I had to stop and walk 4 separate times.  I couldn't even run around the block.  I thought it must have been at least 2 miles or so.  I hopped in my truck and reset the odometer.  1 mile!  I couldn't even jog for 1 mile and here I am self committed to run in a 5k in 3 weeks!  I was bound and determined to push through and do it.  I began alternating running and walking my mile lap around my house.  By the 3rd night I forced myself to make it the whole mile without walking.  It took me 14 minutes to run a mile and another two days to recover from it.  My legs felt good though.  Real good.  I had a warm sensation and found running to be a very good activity to help cope with the daily stresses of life.  I had become "hooked".

          With these humble beginnings my customer's implanted seed about the Thanksgiving Turkey Trot began to grow.  I began training for the next 3 weeks to run a 5k!  Finally making it 3 full miles without stopping...in 55 minutes!  Ugh!  Rough times, but I enjoyed it actually.

    I started talking to my friends and coworkers about my plans to run in the Turkey Trot 5k.  I went online and registered then immediately posted it on Facebook.  I had several other friends comment on it and a couple good friends decided to run in the event with me.

    Going into the event I had only 2 goals.  First, don't stop running.  Second, do it in under 50 minutes.

    I succeeded in not stopping, and I also finished in 42 minutes and 11 seconds!