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... 
__________
If you enjoyed this post, please subscribe to my RSS feed! Also, check out my articles on Examiner.com.

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!

__________
If you enjoyed this post, please subscribe to my RSS feed! Also, check out my articles on Examiner.com.

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.
__________
If you enjoyed this post, please subscribe to my RSS feed! Also, check out my articles on Examiner.com.

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.
__________
If you enjoyed this post, please subscribe to my RSS feed! Also, check out my articles on Examiner.com.

Running in Complete Darkness

I know the safety precautions for running in complete darkness pretty well (see my article 7 safety rules for running in the dark).  Regardless of how many times I run when it's dark, I never get completely acclimated to the idea that there may be something out there I cannot see.  We have less than a week before the time goes back an hour in the US. And, I am impatiently waiting to get that hour back for the selfish reason of bringing daylight to my early morning runs.

In this neighborhood, it's difficult to believe that we have few streetlights, especially considering there are lots of kids and elderly people who could be easy targets for crime (I have heard the area was designed with  few streetlights to create an "ambiance" unlike other Chicago suburbs.) Having only a few streetlights might be a thing of beauty for some people here. But, it would really help the runners, bikers , walkers, and pet owners who just want to see where their next step will land.

During yesterday's Easy Run, I noticed the wooden bridge I use to cross Butterfield Creek was missing a few planks. Apparently the creek rose pretty high due to the heavy rains and a log or two hit the bridge causing the damage.  Thank goodness there was enough light for me to see the missing planks otherwise Isis and I might have been injured.

I doubt if there will be any streetlights coming in this area anytime soon, so I guess the runners, bikers, walkers and pet owners must deal with the darkness for now.


Training
This is week 4, day 2 of my 12 week half marathon training program. Yesterday I completed a 4 mile Easy Run and today I completed a 5 mile Tempo Run.  Tomorrow's scheduled run is a Pace Run and then Friday the schedule calls for the second Progression Run.  I can probably do a good pace run outdoors. However, I'd much rather do the progression on the treadmill to ensure my pace is accurate.  I love doing progression runs but it's a challenge to look down at my watch often enough to be sure I'm running at the right pace for the right amount of time.

So far there are no kiddie activities planned for Saturday morning.  That could mean that I can get in a good Long Run this weekend.  Shame on me: I've missed the last 2 long runs!

__________
If you enjoyed this post, please subscribe to my RSS feed! Also, check out my articles on Examiner.com.

Wet, Cool Fall Runs

What a week. Gauging the weather has been a little tricky this Fall. It's been a little chilly. But, when it's also raining I'm finding that's not the kind of weather I feel comfortable running in. I started the week outside and have completed the last 3 runs on the treadmill.

I've been extremely busy at work and haven't written any articles this week for Examiner.com. Next week is the time to get back on track. I enjoy writing and have some great ides for my next half dozen articles. So, be on the lookout for new, informative articles from me soon!
Today's Run
This is week 2, day 4 of my 12 week half marathon training program. Today I completed a 4 mile Progression Run on the treadmill. I'd rather have run outside but couldn't see myself running in cold, wet rain. Progression runs are pretty fun and it would have been difficult for me to do a progression from 9:05 min/mile to 8:3 min/mile and then 8:05 min/mile accurately without a GPS, so the treadmill was the best option.
Training
This week I completed an Easy Run Monday; a treadmill Tempo Run Tuesday; a Pace Run, and a Progression Run today. Tomorrow is a Long Run, but since I'll be in Kankakee most of the weekend I may need to shorten the run to a 10k treadmill run or move it to Sunday.
__________
If you enjoyed this post, please subscribe to my RSS feed! Also, check out my articles on Examiner.com.