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Monday, June 28, 2010
Friday, June 25, 2010
The last week
Lot’s to update and very little time to do it so if some spelling errors creep in I hope I may be forgiven.
Long time since updates, my boss has this crazy idea I should be working rather than blogging all day. What is that all about?
Suzy’s OKC weekend in her own words:
“Friday night - heat index 96. Beat up walking path about 2000 ft. ran
2/1s for 19 minutes. Walked the rest. It sucked.
Monday morning - up early due to heat - ran to walmart - 1.34 miles one
way. Flat. Not bad. Proud of myself.”
As for me I ran 1/2s on Friday. Still babying the knee. I am not going down injured again if I can help it.
I also skipped Saturday. For some reason I just didn’t feel up to it. I decided to go for 2 minutes running and 2 minutes walking on Monday. I covered 2.5 miles and it really kicked my butt but the knee seemed ok.
Tuesday – Suzy is back! We decided to walk the whole 5K distance. Just to get a feel. We walked it at a very casual pace and it took us about 56 minutes.
Wednesday - Suzy ran my 2/2s with me. It was hot. Very hot. We got pretty close to the 2.5 mile mark. It wasn’t as bad Monday but it was hotter. Last training workout done. Time is up.
Thursday – Walked about a million miles at Dorney Park. Got sunburned, blistered and exhausted. Not the greatest preparation but it sure was fun.
Today – Thinking a lot about what interval I will run tomorrow 3/2s or if I feel real froggy 4/2s. I’m going to have to. With the injury, I just didn’t have the time to work up to doing the full thing. Suzy probably can do the whole thing. Time will tell, in fact about 20 hours will tell.
Long time since updates, my boss has this crazy idea I should be working rather than blogging all day. What is that all about?
Suzy’s OKC weekend in her own words:
“Friday night - heat index 96. Beat up walking path about 2000 ft. ran
2/1s for 19 minutes. Walked the rest. It sucked.
Monday morning - up early due to heat - ran to walmart - 1.34 miles one
way. Flat. Not bad. Proud of myself.”
As for me I ran 1/2s on Friday. Still babying the knee. I am not going down injured again if I can help it.
I also skipped Saturday. For some reason I just didn’t feel up to it. I decided to go for 2 minutes running and 2 minutes walking on Monday. I covered 2.5 miles and it really kicked my butt but the knee seemed ok.
Tuesday – Suzy is back! We decided to walk the whole 5K distance. Just to get a feel. We walked it at a very casual pace and it took us about 56 minutes.
Wednesday - Suzy ran my 2/2s with me. It was hot. Very hot. We got pretty close to the 2.5 mile mark. It wasn’t as bad Monday but it was hotter. Last training workout done. Time is up.
Thursday – Walked about a million miles at Dorney Park. Got sunburned, blistered and exhausted. Not the greatest preparation but it sure was fun.
Today – Thinking a lot about what interval I will run tomorrow 3/2s or if I feel real froggy 4/2s. I’m going to have to. With the injury, I just didn’t have the time to work up to doing the full thing. Suzy probably can do the whole thing. Time will tell, in fact about 20 hours will tell.
Thursday, June 17, 2010
On the 10 Day...
Well the 5K is on the 10 Day forecast now. They are calling for a high of 86 and a low of 69, mostly sunny. This is good news as I imagine 8:30 in the morning will be closer to the low than the high.
Yesterday Suzy and I ran together. We did my 1/2 intervals, which she says the running part is way faster than her pace. This is good news as even though I am behind I can help her with some pace work.
My knee was pretty sore but it seemed better than Monday, maybe I am now bringing it along at the right pace.
Yesterday was our last workout together for a bit as she is off to OKC tomorrow. I’ll have to motivate myself out the door Friday, Saturday and Monday. I told her to just run two one day and try three another. Just to try the distance. We’ll probably get in one final run on Wednesday and will skip next Friday as it is the evening before the 5K.
My new training plan calls for a sharp increase in the intervals next week but I am not sure I am going to do the full Week 2 increase they prescribe. I may repeat Week 1 or come up with my own Week 1.5. I’m not as concerned with the increase in Run time (the first interval they prescribe is 2/1 and it jumps to 3/1 and then 4/1) as I am in the decrease in recovery time.
I’m considering a week 1.5 that goes 2/2, 3/2 then 4/2 or maybe even stays at 2/2. I’ll just have to see where I am or more precisely where my knee is after this Saturday’s run.
There are five of us so far on the Team for Saturday; Suzy and I of course, our son Robert, daughter Barbara and my brother Andrew. I am trying to talk my son Sean into joining us but he hasn’t confirmed yet.
Yesterday Suzy and I ran together. We did my 1/2 intervals, which she says the running part is way faster than her pace. This is good news as even though I am behind I can help her with some pace work.
My knee was pretty sore but it seemed better than Monday, maybe I am now bringing it along at the right pace.
Yesterday was our last workout together for a bit as she is off to OKC tomorrow. I’ll have to motivate myself out the door Friday, Saturday and Monday. I told her to just run two one day and try three another. Just to try the distance. We’ll probably get in one final run on Wednesday and will skip next Friday as it is the evening before the 5K.
My new training plan calls for a sharp increase in the intervals next week but I am not sure I am going to do the full Week 2 increase they prescribe. I may repeat Week 1 or come up with my own Week 1.5. I’m not as concerned with the increase in Run time (the first interval they prescribe is 2/1 and it jumps to 3/1 and then 4/1) as I am in the decrease in recovery time.
I’m considering a week 1.5 that goes 2/2, 3/2 then 4/2 or maybe even stays at 2/2. I’ll just have to see where I am or more precisely where my knee is after this Saturday’s run.
There are five of us so far on the Team for Saturday; Suzy and I of course, our son Robert, daughter Barbara and my brother Andrew. I am trying to talk my son Sean into joining us but he hasn’t confirmed yet.
Tuesday, June 15, 2010
Return to the Road
Suzy started her new distance yesterday. She covered about two miles and ran/walked the final half.
I decided to run some very short intervals. 1 min run/2 min walk x10. Ironically I covered more than the two miles. Knee hurt like hell afterwards but has pretty much recovered this morning.
We will be walking today for a recovery.
The 5K is only 11 days out and I have given up all hope of running the whole thing. Most likely I will just run whatever interval I am on all the way through it. Suzy however has a shot at it.
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Monday, June 14, 2010
Suzy hits 2 Miles!
Suzy managed to run the whole two miles. I think she will do very well in the 5K. She is ready to slightly increase the distance of her workout. I on the other hand have been sidelined and should probably decrease my workout.
I still have some minimal pain but am determined to make a serious attempt today to get back today at least to doing something. I am going to walk/run the original two mile course just to see how it feels. I think I’ll cut back to three days a week until after the 5K. Perhaps with more warm-up, more stretching and more rest I can get back on track.
Suzy is going to extend her distance by a half a mile. If you look back at the map I posted she is going to go through the mile mark turn up 452 and turn around at Hall Dr. She will be able to set herself a new benchmark from there.
She wants to stay with me but I am not going to let her. She is doing well and I won’t let her use me to hold her back. Besides I’ll catch up before she knows it. I progress well when healthy.
I still have some minimal pain but am determined to make a serious attempt today to get back today at least to doing something. I am going to walk/run the original two mile course just to see how it feels. I think I’ll cut back to three days a week until after the 5K. Perhaps with more warm-up, more stretching and more rest I can get back on track.
Suzy is going to extend her distance by a half a mile. If you look back at the map I posted she is going to go through the mile mark turn up 452 and turn around at Hall Dr. She will be able to set herself a new benchmark from there.
She wants to stay with me but I am not going to let her. She is doing well and I won’t let her use me to hold her back. Besides I’ll catch up before she knows it. I progress well when healthy.
Thursday, June 10, 2010
Rest and reevaluation
Today is Suzy’s scheduled rest day. I, as you know, am way off schedule. Suzy has Physical Therapy tonight and is going to ask about some stretches to prevent reinjures. I am toying with the idea of walking tonight. I keep repeating the following to myself…
1. No Running, don’t even wear the running shoes wear walking shoes.
2. Walk means walk.
3. Slow and easy. Might take the dog.
4. Contrary to the popular axiom - No Pain = Gain; Pain = No Gain
I need to set these rules for myself. Sometimes I have the impression that through willpower alone I can push my body well past its mere mortal couch potato limits. I am of course correct in that assumption and therein lies one of my problems. I can push that hard through the force of my will alone. But I see where that gets me.
Next problem, I think we have really been cheating on the warm-up. Sure we walk to the end of the block but is that enough?
Stretching – yes we do stretch but we don’t have a stretching routine. Need to get one for after warm up and after run.
My wife, I think, is under the mistaken impression that I wish to work out without her. Nothing could be further from the truth. I want to do something so that I have the ability and the will to work out with her next time.
Goals. The original goal was to jog the entire 5K. I realize now that I may have to restructure that goal. My new goal is to jog as much as possible pain free and walk the rest.
I am also thinking of altering the training schedule (at least for me) to no more than 3 or 4 days a week, maybe I'll do some walking inbetween. Tendonitis is an over use injury. I would be stupid to think I haven’t been, well…overusing (my tendons that is, no AA or NA meetings for me). And the doc said two on, one off is a lot but he didn’t want to discourage me. He doesn’t, pain however I find that very discouraging.
16 Days to the 5K – Tendonitis be Damned
1. No Running, don’t even wear the running shoes wear walking shoes.
2. Walk means walk.
3. Slow and easy. Might take the dog.
4. Contrary to the popular axiom - No Pain = Gain; Pain = No Gain
I need to set these rules for myself. Sometimes I have the impression that through willpower alone I can push my body well past its mere mortal couch potato limits. I am of course correct in that assumption and therein lies one of my problems. I can push that hard through the force of my will alone. But I see where that gets me.
Next problem, I think we have really been cheating on the warm-up. Sure we walk to the end of the block but is that enough?
Stretching – yes we do stretch but we don’t have a stretching routine. Need to get one for after warm up and after run.
My wife, I think, is under the mistaken impression that I wish to work out without her. Nothing could be further from the truth. I want to do something so that I have the ability and the will to work out with her next time.
Goals. The original goal was to jog the entire 5K. I realize now that I may have to restructure that goal. My new goal is to jog as much as possible pain free and walk the rest.
I am also thinking of altering the training schedule (at least for me) to no more than 3 or 4 days a week, maybe I'll do some walking inbetween. Tendonitis is an over use injury. I would be stupid to think I haven’t been, well…overusing (my tendons that is, no AA or NA meetings for me). And the doc said two on, one off is a lot but he didn’t want to discourage me. He doesn’t, pain however I find that very discouraging.
16 Days to the 5K – Tendonitis be Damned
Wednesday, June 9, 2010
Suzy runs alone
Suzy had to do yesterday's run on her own. She pushed through and made it past the mile and a half mark. She did learn/relearn some lessons. Hydrate! And no hot dogs before a run. She did return only slightly worst for wear.
I on the other hand felt terrible that I could not go with her. But healing has to be a priority. I went and saw the doctor today and he diagnosed tendinitis. He prescribed me some anti-inflammatory drugs. I also went by Philadelphia Runner. Joe checked the wear on my shoes to make sure all is well with them. The shoes are good. He recommended some new stretches for me to try. All in all I am feeling much better and hope to return soon.
I on the other hand felt terrible that I could not go with her. But healing has to be a priority. I went and saw the doctor today and he diagnosed tendinitis. He prescribed me some anti-inflammatory drugs. I also went by Philadelphia Runner. Joe checked the wear on my shoes to make sure all is well with them. The shoes are good. He recommended some new stretches for me to try. All in all I am feeling much better and hope to return soon.
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