Picking Up The Pace

The IL Half Marathon is about 2 1/2 weeks away. I feel ok about the race although I am not please with my long runs (I missed 2 consecutive long runs!) Because I've been a bit relaxed with my training, I decided to pick up the pace with a Tempo Run. Isis and I had a good run together again. She hated it for a while, but gradually got used to the necessary physical requirements. I honestly believe she could have run a few more miles. But that would have been torture for my dog.

Tomorrow I'll do a Hill Workout on the treadmill - a well deserved break for Isis. I plan to do one final long run Saturday prior to the IL Half on May 1.

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2010 Dog Run #2

Isis and I completed our second run this year: 4 mile Pace Run. To my surprise, she's getting a more accustomed to the runs very quickly. I thought it would be weeks before she even wanted to hit the road. And, keeping up with me today was surely a challenge considering I held an 8:42 minute/mile pace over 4 miles.

We had a few memorable moments. Of course there was the unspeakable, unplanned bio stop about 1/2 mile into the run. There was also a squirrel siting which prompted a sharp tug on the leash within the last mile of the run. The pull was so great she nearly dragged me from the street onto the sidewalk. We survived, thank goodness, with less than a mile to go. I thought I would have the strength to give a big "push" for the last 1/2 mile. However, knowing Isis was still not quite in shape, I decided to just keep a steady pace.

Tomorrow, I will do an interval run. On Wednesday Isis and I will do a 3 mile easy run - her third run this year!

Effective, enjoyable treadmill running

Running on the treadmill can be an enjoyable experience and an excellent way to lose weight. Treadmills are also a useful training tool, especially when the weather is undesirable. If you find it difficult to consistently run on your treadmill, below are a few tips that will help you get off the couch and run safely and regularly on your treadmill. More... 
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Could it be?

Last week was pretty good - 22 miles total: an Easy Run, an Interval Run, a Progression Run and an 8 mile Long Run. This week has started well too. I cranked up the pace on the belt (treadmill) even though it was an Easy Run and ran for 5 miles: 4.5 miles @ 9:30 min/mi; the final 800m @ 8:06 min/mi. I'll be ready for a half-marathon this Spring; definitely will be ready for a full marathon this year.

After hitting the belt, I walked the dog as usual. Since the weather's been terribly cold here lately, I do not even think about warmer weather. Just before we hit Isis' favorite pee-pee spot, I heard that familiar sound of Spring: several very happy birds singing like it was 70°F outside! I'm thinking, "These birds are confused. Spring can not be around the corner. Can it? Man, it's February in Chi-Town." Then again, maybe Spring is near. That's a good thought. A rise in temps could mean outdoor runs...smooth!

Look out...I might come running through somebody's neighborhood soon. Don't forget to wave at a brother!

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It's good to be back...running again!

Natalie Cole said it perfectly in her 1991 hit song: "Baby, it's good to be back, so good, so good to be back, real good". I've come back to running after taking off some weeks to get through a tough P90X training program. I've also used the time to heal my Achilles which has bothered me periodically since my last half marathon in September. I still have a few weeks left in my first round of P90X, so these next few runs will be a challenge. Running AND doing P90X requires a lot of protein drinks! More on that when I'm done with the program.


This week has been a challenging running week. I just completed twenty miles - all on the treadmill. I'd planned to do a few more miles this week and my body let me know that just wasn't going to happen now. My "Will" to run is too strong to keep me sidelined. Next Monday, Wednesday, Thursday and Saturday, I'll run again. And, I plan to gradually get those miles up while I lower my time time prior to running in the IL Marathon in May.
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When same and steady doesn't cut it

Interval training is a great way to raise your metabolism. Read on!

From: http://ping.fm/pZTib

Back on The Block

It was week 4, day 3 of my training when I took Isis outdoors to do a Pace Run as usual. Not more than a half mile into the run I started to feel discomfort in my right ankle. My Achilles was aching really bad and as much as I wanted to keep going I knew that things could get a lot worse if I didn't stop.  I had no choice but to shut down the machine and limp back home.  I surfed the internet and researched the Achilles to learn what I should do to help it heal. And, man did I learn a lot.

That was two weeks ago. This runner couldn't wait to get back outside and hit the road as I've done the past two days. The Achilles is not quite 100%, but it's close enough for me to run.  I'm still icing it twice a day and it doesn't ache before or after I run. And, no, I don't limp anymore!

I'd love to use my treadmill a few days a week to help cushion my runs.  Unfortunately, my basement flooded two-and-a-half weeks ago, so I no longer have the use of my treadmill. The basement has been gutted and contractors have begun the repairs. I'm praying the work will be done before Thanksgiving and I'll be able to run inside on a softer surface.  And, perhaps I'll be running on a new treadmill too!

I'm back on the block and enjoying my runs again...

Training
Yesterday I completed a 4 mile Easy Run and today I finished a 6 mile Tempo Run. When I re-started my training, I decided to skip to week 6 of my 12 week. I could started where I left off at week 4, but I'd like to finish this training before Christmas. The goal is to start a marathon training program in January 2010!

About a week ago I did 310 consecutive squats and thus completed the Two Hundred Squat Challenge. This is a great program for runners or anyone who wants to build up leg strength. Now I've restarted the challenge at week 3 and will continue until week 5 or 6.
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