My first DNF

Saturday Mardi Gras 5k @ St Andrews, cold morning bit brisk wind -- I knew warming up would not be a problem. Had the proper layers on and ready to go... disaster struck. Close to the one mile mark, I stepped off the edge of the road and turned my ankle. Ouch! I went down hard -- not a graceful landing. I could not finish the race. A police officer gave me a ride back to the start. The officer had a great joke... I was starting mardi gras in the back of a patrol car! He made me laugh, I was so bummed about not finishing the race.

Now on Tuesday, three days later... My right ankle is very purple and still swollen somewhat, my left knee has large boo-boo. Guess I will rest it this week and then next week get back to it. The county fitness test is aproximately 6 weeks away. I need to get in gear if I am going to pass this time.

Geez...

After a successful run on Saturday, Monday's run was very tough. I struggled to complete two miles. Very discouraging, I was feeling so strong on Saturday. I saw photos from the race and no doubt I was pushing it to finish. My mouth was wide open in every picture. Oh well...

Tomorrow is another run day. I am hoping I will do better -- I am not giving up! I know I can run -- certainly better than I could run two months ago. The rest of December I will stick with the 30 minutes run of the final week of the Couch to 5k program. In January I am planning to start the 10k training program in preparation for the Beach Blast duathlon in April.

I have signed up to run this Saturday again another 5k... I am not planning another race until February (possibly the Mardi Gras 5k in St Andrews) then the Duathlon in April. I will probably not race again until September. Summer are too hot and I would rather use my weekends for sailing, swimming and/or photography -- fun stuff. I will continue my training runs but save the summer months for playing in the water or hanging out with my camera.

Races are a good way to push myself. The training runs do not have the adrenaline rush of the races. Lining up with the crowds waiting for the starter gun --- this gets the psyche charged for action. My runs during the week help to build my strenght and endurance. Running is so hard! I am hoping that one day, the running won't be soooo difficult. I just keep going at it, my progress is steady -- from just a few minutes at a time to 30 minutes solid...!

Run for the Redfish

Well, I did it... ran the entire 5k without a single walk break. Wow. I ended up pacing with another runner and we talked most of the race. This did help take my mind off the actual running. Now I KNOW I can go 40 minutes without walking, that is so awesome. I am totally stoked. My goal is to now continuing uninterrupted runs but faster. I am convinced with some effort I can get better times -- 40:17 was my official time today. That's 3 minutes faster than what I did in March in the Seaside 5k. In March I had several walk breaks, so I know I can get better speed. My next run is Monday and the c25k schedule puts me in week 9 which is 30 minutes running 3x during the week. I plan to finish the month of December doing this schedule before starting the 10k program in January. Each day brings me closer to a more fit me.

Life is good...

week 8 day 2

This morning went really well. I have to say this C25k has me impressed with my progress. Staying with the schedule and not jumping ahead has made the difference. Twice before I have attempted to complete the C25k and I jumped ahead every time and ended up not finishing the nine weeks. This time around even with a cold throwing me off one week I have stayed true to the schedule and here I am having run 28 minutes uninterrupted twice now!

Saturday is the Run for the Redfish 5k in Panama City Beach. I had hoped to be finishing the 9th week on race day. Unfortunately, I am one week off of my plan. That's ok -- I will complete the 5k Saturday, I may even have to take a short walk break. Next Week I will follow the schedule for week nine and go from there. Depending on how I feel, beginning in January I may start the "freeway to 10k" program. I haven't decided for sure yet.

Race day is getting near...

Yesterday's run went really well...even though my c25k schedule has been thrown off after my cold last week. I had hoped to be starting week nine but instead I have only started week eight. 28 minutes uninterrupted running -- amazing. The county fitness test in October I could barely manage five minutes of continuous running.

The weather forecast is not looking good for tomorrow's run -- I may have to run on treadmill, rain is one thing but deluge is another. A serious storm front has entered our area and is expected to stay with us through tomorrow. I have managed eight weeks without a single treadmill day. I am feeling much stronger than I did at the beginning of October. Yesterday's run ended up covering 2.4+ miles -- only 1/2 mile more to complete the Redfish 5k. If all goes well, I should do my best time ever!

Thursday and running

This morning I finished week 6 of the Couch to 5K program. I actually ran 25 minutes uninterrupted after a 5 minute warm-up walk. Wow! I actually ran the whole time. I admit the last couple minutes I really had to push myself to not give up. A few times I thought I might have to resort to walking but no, I did it! So cool. My Garmin forerunner saved the run this time. The total distance was 2.65 miles including my cooldown walk. My pace is improving - during the run segment I maintained under an 11:00mile pace with my best pace 9:42!!! The longer I keep training the better my times will be -- I am looking forward to the race December 5th. So far, I have not tried to jump ahead in the C25k training and that seems to be the key for me. I have not done any of my runs on a treadmill either.

My next run will be Saturday morning, this is a working weekend for me. After work on Sunday, my family is going on vacation. I have already looked at where to run during vacation. The race itself will not be on the last run of C25k as I had originally planned -- but that's ok the last run of the C25k will be two days after the race. I am really feeling stoked about my improvement as a runner.

I have already decided to go for the 10k training program after I finish the C25K --- I am thinking this slow, gradual training really works for me. I have a pretty good idea of my goals for the next year... I need to firm up these plans so I will know where I am headed day-by-day.

Sunday run

This morning's run was tough... had planned to use my mp3 player but it wouldn't power up for some reason. So I ran without music, still doable but I had to pay attention to my time. I tried to remember the run/walk sequence for this run but I was wrong... the cycle I used was Walk 5 minutes warm up, then -- Run 8 minutes/ walk 3/ Run 5 minutes/ walk 3/ Run 8 minutes/ walk 5 for cool-down. However, after I got home I discovered the correct sequence was 5min walk/ 5min run/ 3min walk/ 8min run/ 3min walk/ 5min run/ 5min walk cool-down ... So I actually ran more than the program schedule. I did okay according to my Garmin forerunner. My best pace was 9:46 with my average being 13:16. I am definitely improving! Just have to stay patient and keep with the program. The program is working... I actually went over 2 miles today, nearly 2.4 miles. I am so happy with my progress.


After reading the specs & reviews, I have decided I do not need another Forerunner. All of the other models seem way too large for my wrist and the additional features I don't seem necessary. I can track my workout -- distance & speed, be it a run or a bike ride and that's what I really want. The Garmin website allows for my workouts to be posted so I can share my progress with others (if I choose to -- maybe one day I will have workouts to brag about).

Another week finished

Finished week 5 this morning, whew! The 20 minutes got really hard with the last 2-3 minutes to go. I really had to push myself to not give up. Made it all the way through it! My forerunner gave me an error while saving the run and I lost all my data... bummer. I have had the forerunner for over a year but finally sticking to my workouts and now it looks like the battery may need to be replaced. I really get into uploading my run and seeing how well I did... I can see my fastest speed (and slowest) and my total distance. Pretty cool. The forerunner 50 is the entry-level of the Garmin products and I am thinking I may upgrade to a forerunner 405 which is GPS-enabled, now that's cool! Bit of a hefty price tag (over $300!)I am not sure if the additional features of the 405 are worth it. The forerunner 50 will probably be sufficient for my needs at this time. I will try to pay attention better when I go to save my run on Sunday -- I will try to have the battery replaced before then.

week 5 day 2

Today's run was a challenge, the weather was very windy and damp. Tropical storm Ida passed by Tuesday morning, we had a bit of rain & wind but overall not too horrible for a storm. Today was a holiday but I did not get up early and go running as I usually do. In fact, I did not get my run until almost 4pm. The winds at this time were around 17mph -- I made it all the way through the run! My legs were throbbing when I got home. The Forerunner said my best pace was 10:25min/mile -- I'll say that was the tailwind effect :-) Friday is my next run -- W5Day3 is a 20 minute continuous run... this will be hard but I know I can do it! Running is still very hard for me but I keep going forward - plodding away. Step by step - I am getting stronger and with a tailwind I am getting faster ;-)

Tried something new...

Tried a new mp3 file for Week5 Day1 run yesterday -- somehow I missed the verbal cue for the walk between 1st and 2nd run so I ended up running 13 minutes!!! I really did run 13 minutes without a walk break. Tomorrow is W5D2 run - I will go back to the podrunner mp3 file and hopefully I will get the walk cue since tomorrow's run is 8 minutes runs. I really don't want to overdo it like I have in the past. At least with this run I know I am improving... I will keep slugging away. I managed to use my Garmin Forerunner to track my run -- appears my best pace was an 11min/mile (wow!) Now I must admit there was a decent breeze going and occasionally this would be a nice tailwind. If I could keep an 11min/mile pace I would ecstatic!

Moving along - in my mind

Finished week 4 of the Couch to 5k -- AND the 30 day challenge of the EA Active Wii program. A pretty successful week, I am feeling more fit than last week. There were a few moments during this morning's run that I had to tell my brain to not jump ahead... I even thought -- maybe I'll run again after work. Fortunately, I convinced myself to stay with the program.

Today I discovered www.runsource.net -- great website for more podcasts to use during training. Very cool audio files... I really like how these include verbal cues to let us know when to run or walk. The podrunner interval signals are pretty clear but I find as I am struggling to climb the incline I have difficulty focusing on the audio cues. I will try the new mp3 file during Sunday's run which is Week5Day1. Slow but steady, this is working!

Monday, Monday...

Actually, pretty good day so far. Week 4 started today instead of yesterday, lots of things did not go as planned. Poor chubby Lab did not get to go running after all. This morning was fairly cool and the sun was up early. I thought with the change back to Standard time we would be dark later... but I was wrong. Last week I running in the dark for half of the run but today it was reasonably bright before I even started and I had even left the house early.



Today's run was more challenging than Week3 but still very doable. When I did the C25k before I used the treadmill at the gym and I was able to reach the 25 minutes running without a walk break. However, I had done so much of my training on the treadmills when I tried to do the distance on the path outdoors I did very poorly. This time all of my training is being done outside and I am just now starting to feel a little bit stronger. I noticed today there was a few times I had a strong stride going in my run segments. My insecurity as a runner at times threatens my determination, fortunately, I have thus far managed to keep going for it. I feel so sloooooow and yet I know I have not been the last person to cross the finish line in any of my races. I CAN DO THIS!

Finished week 3

Yep, finished my 3rd run for week three Friday. Not too bad, I did sweat something fierce and I have decided I need to find a way to hold back my hair when I run. Having hair in my face I tend to hold my head down which affects my breathing. Running is hard enough I don't need anything to make it harder. The C25k podcasts by Robert Ullrey are terrific. Almost like having someone running with you. I would love to find a real running partner. I haven't figured how to find anyone yet but I will keep trying. I know a few people that run but they are all so much further ahead in their running abilities. The slow, steady progress seems to be working so far... it is difficult to not jump ahead and on every workout I have to tell myself to stay with the program.

Finally went to HG Harders park, been wanting to check out this park -- turns out the walking path is pretty cool. Total of 2 miles with a good portion of the path is NOT paved. This should be much better for my knees. Today I start week 4 and I will take the overweight Lab with me. While the dog & I are running, my best friend is going to have her camera. The path goes around a pond and the birds are migrating! During our visit yesterday we saw a kingfisher, several wooodpeckers, bluebirds, warblers, gnatcatcher, anhingas and hawks. A pretty neat place to be...

Looking forward to today's run - I think the dog is going to enjoy the path too. She loves being with us and when she can be with us and be outdoors she is in heaven!

Week Three...

Yesterday was 'week 3 day 1' of the couch to 5k program. The run wasn't too bad. I am forcing myself to not jump ahead. My mind tells me "you've got this - go on to another week - maybe week 5", BUT I paid the price in August for pushing it too hard. If I am to become a runner, I must take my time and build up to it. I have been working out too and it is paying off. Two years ago, we bought a Wii console for the adults :-) and the Wii Fit balance board. I liked the idea of what the Wii Fit program promised, however, I found the yoga moves were just too hard for me. I had hoped to develop a consistent yoga program using the Wii Fit. This just didn't work for me - guess, I am not even up to 'beginner' status. Recently, we purchased the Wii Active program and this one is working for me. I am doing the 30 day challenge - currently, I am in the last week of the challenge. This is the closest I have come to completing all the workouts. The weekends can be difficult as we tend to do all sorts of outdoor activities from dawn to dusk. I tend to be exhausted or it is very late when we finally return home. I can put in my 'journal' the other activities but still lose the scheduled workouts. I know consistency is the key to fitness, with the 30 day challenge and the couch t0 5k running simultaneously I seem to be developing a good fitness 'habit'. I have lost nearly five (5) pounds, my clothes are starting to loosen a bit and I am getting stronger. Today is a rest day - a good day to organize my nutrition plan to add to my fitness success.

Let's hike...

Saturday we spent hiking the trails by Camel Lake recreation area in the Appalachicola National forset. The trails were really wet from the heavy rains the night before... we started a little late for a 9 mile trail so we only got a portion of the trail before heading back to the trailhead. We managed two miles out and two miles back so a total of 4 miles. Sam got the opportunity to play with her new camera lens. She's got a Sigma 50-150m telephoto lens which is awesome but there is a bit of a learning curve to using the lens well. Perhaps I will get a lens like this one day. Felt good to be outside, saw lots of woodpeckers (all too far for my camera) and that was cool... the forest has numerous mature long leaf pines that the woodpeckers prefer.

The Camel Lake recreation area is close to the Florida Trail -- the camping section by Camel Lake includes shower facilities and I bet if I was hiking the FL trail I would make a stop here to at least have a shower. The trail is over 1,000 miles long and showers are one of the greatest gifts to civilization. I would love to hike the trail in sections -- Actually, I would love to hike the big trail - the Appalachian trail (from Georgia to Maine). Section hikes seem doable to me.

Week Two...

Sunday morning's run was "Week Two - Day one" of the Couch to 5k program. Not a bad way to start a week. I actually slept-in a bit, didn't get out until nearly 8 am. The dog (slightly heavy Lab) ran with me and she LOVED it! She did not understand why we circled the same 1/2 mile pat 3 times... She kept looking up at me as if to say, "uh, we've been here already - why are we here again?" Unfortunately, too many loose dogs in the neighborhood. Perhaps I can take the dog to nearby hiking trails a little ways from here. I don't worry about my dog but the strange dogs... I don't know how they might react to the pair of us.

Doing a quick internet search, I have discovered there is a county park that is supposed to have a cross-country trail. I must check this out! If this is an unpaved trail I will be thrilled (easier on the knees) and if I can bring the dog (on a leash) I will be ecstatic!

Starting over

Last Tuesday I attempted the 1.5 mile fitness test without any recent training. Of course, I bombed. So now I have decided to start over again with the Couch-to-5k run/walk training program. I have even downloaded the Podrunner Intervals mp3 files for musical encouragement. The Couch-to-5k program is 9 weeks long -- I will stick to it this time and not jump ahead. I am pretty sure my knee was injured due to over-training this summer.

Today's run was day 3 of week 1 -- Actually, went pretty well. I am forcing myself to stay with the program and not jump ahead. It is so easy for me to think "ok, I am doing so well - so I can go ahead and skip a week or two." Not good thinking -- I need to stick with the slow, progress of the the program AND make sure I stretch! Also, this time I am running outside and not on the treadmills... treadmills are not the same as the track. This morning I used the path at Cain-Griffin park near the house. I need to find out how long that path is -- I am pretty certain it is longer a quarter-mile. At least my legs tell me the path was longer ;-]

Shopping...

Not really, but I have been noticing other rides lately. Several motorcycles, scooters and bicycles have caught my eye. I am actually considering getting new bicycle to replace my current ones -- I am thinking perhaps a touring-style bicycle can replace both my road bike and my commuter. I haven't made up my mind yet. The Trek 520 has what I need -- my favorite bike shop is a Trek dealer so ordering the 520 won't be too difficult. Hmmm... decision time.

Beach Blast --- not this time...

Due to a knee injury keeping me out of training for several weeks, I am not participating in the Beach Blast II triathlon September 12th. I have just recently re-started my training but I am far from the condition I need to be for a race in 9 days. Bummer...

The injury really messed up my motivation to continue with the training. I have shifted gears and after re-evaluating my goals - I still want to complete a sprint triathlon (or duathlon) -- the next Beach Blast will be in April 2010. I will try for a couple 5k runs this fall & winter. I love the challenge but I have to find a way to keep my knee happy.

I gave up coffee this week and I have passed the headache stage. Since my coffee always had cream & sugar I was adding more than a few empty calories. This morning the scale said I have lost 1.5 pounds!!! Wow! Btwn the coffee and the snacking at night my weight never seemed to improve. Maybe, I am finally on the right path to getting fit.

A day scoots by...

Motor-scooter day, weather looked perfect this morning. Perhaps I should pay closer attention to weather forecast. Storm slammed in at lunchtime, cleared out and then started getting threatening as I returned home from work. Made it into my driveway with just a few sprinkles the last 500 feet or so. I do love riding on two-wheels, I plan an early bike ride tomorrow but have to pick up some items after work so I will drive to/from work in a car! (shudder)

The morning run went pretty well considering I did not run at all last week. Between the poison ivy event and my mother's surgery, I had too many distractions (excuses) to keep myself from running.

This Sunday Sam & I were out on about on our scooters when a woman started talking with us and asked if we would be interested in participating in the "Thunder Angels" organization. Women motorcycle enthusiasts who enjoy fellowship and raise money for breast cancer awareness. We thought she was kidding but as we talked with her some more, I really believe she was serious. I have sent her an email about the next club meeting in August. We shall see if this is to be... Thunder Angels - the scooter wing.

Livestrong!