Sunday, July 07, 2013

Sunday Run

I was out early this morning, around 0700.

The run: 5.1 km, 3.2 miles. Steps 4,039. Calories 466. Time 36:06.
Avg. Speed 8.5 km/hr.

The walk includes warm up and cool down.
3.1 km, 2 miles. Steps 3,117. Calories 242. Time 44.08.

Both yesterday and today, after the run I walk over to the Tay River and have a 5 to 10 minute swim to cool off those warmed up muscles and bones. Then back home to rinse off the shirt and shorts and then shower up. Cold shower yesterday, hot one today.

Today I will eat just enough. Fruit and water for breakfast and kale and tilapia for an early supper.

Last night was a sin meal of cheeseburger with jalapenos and seasoned fries, washed down with a 20 ounce glass of draught lager. Very enjoyable.

I turned out the lights last night at 2330, so there was not a 1 am run. I slept soundly until 0415 this morning.

There will be a nap. Maybe soon.

Saturday, July 06, 2013

Running, Walking

So the running progress continues.

Only being able to achieve a distance of 4.1 km last night was noticeably humbling. Today's run of 5 km without a walk break certainly has encouraged my confidence. The mental persuasion I went through this morning to get myself to believe that it was not only possible, but actually a given, was a great process to go through. The thinking is the key. The reflexive persuasion makes it happen.

So I am very much hoping that I am not at work on the 20th of this month so that I can run in the 5k Over The Rainbow Run here in my adopted hometown of Perth.

I had planned that I would only run for 15 minutes at a time these next two weeks. Now with the impending race in two weeks, I would like to do the 30 minute 5k at least 3 times a week between now and then.
The other days of the week when I stick to the 15 minute run, I will try to add to the distance within the 15 minute time allowance. Currently I run a distance of 1.5 miles within the 15 minute window. Any increase will be appreciated by me. I am focusing on doing the best I can in a healthy fashion.

I still think of the Ottawa Half Marathon next end of May. I will train towards that goal still. I hope to compete in it.

It appears at this time I will have to run 5k tomorrow also.
I now have three pairs of running shoes: the Asics Kayano 19's which are starting to wear out. The Nimbus 11's and today's purchase of the GT 2170. Apparently the 2170's are the best selling running shoe in North America. The coach was kind enough to shave 10 bucks off the price so I paid just under $170.00. The support in that shoe is very significant. I should be able to wait until October before I need to purchase shoes again. The Kayano 20 comes out then.

This evening I celebrated my 197 pound body weight by going out and having a burger, fries and a large beer.
I was home just before ten, so I should be able to get out and run by 1 in the morning.

Running ... chasing the dream.

Good luck with your passions. Good luck to Sara who is training to run in a half marathon this September and started running just this past April.

Wednesday, July 03, 2013

Goodbye Country Walking

So now I am walking in town due to the luxury of a level, even surface. The difference is very noticeable. No ankle pain or discomfort whatsoever.

The second reason is that now when I walk, I also run for ten minutes during that walk time. Thirdly, I can now do night walks/runs in town with the  advantage of lit streets. Night walking/runs were not possible up until now.

Run one was a time of 10:22. Distance was 1.6 km or 5,249 feet. Steps 1,180. Calories 148. Average speed 9.3 km/h.

Run two was a time of 11:20. Distance-1.8 km or 1.19 miles.
Steps 1,346. Calories 166.3. Average speed-10.0 km/h.

The plan is to maintain runs of 10 minutes duration for this week and next. Every two weeks I will increase the run time by 5 minutes. That means the last week of August will be the first week of running for 30 minutes at a time. That means I should be able to run 9.7 miles in 72.75 minutes. With a race time of 90 minutes that leaves a remainder of 17.25 minutes for walk breaks if necessary.

The Glen Tay Block Race on August 29 is 9.7 miles. They want runners that are capable of running that distance in 90 minutes or less. So do I register or not? It may already be full. Some races fill up months in advance.

I may look for a race with a less ambitious distance, like 5 km.

With the 5 minute increase in running time every 14 days, that means by the beginning of January, I should be running for 100 minutes every time I run. If I never increase the speed between now and then,  I should be running 12 miles per 100 minutes.

That makes a 13.1 mile half marathon race at the end of May extremely possible, barring any injury/health issues.

The goal is set.