4.0 run (35:40 - 8:55/mile)
0.88 miles treadmill hard walk
0.33 miles indoor track easy walk
total: 5.21 miles
course: COD treadmill
Add to that a few minutes on the elliptical. Don't like it, couldn't figure it out, will try it again. Ran slower to accommodate not running for a week.
Listened to new running songs downloaded from iTunes. More on that later.
Headache now, don't feel like posting.
Executive Speechwriting: Corporate, Weddings, Retirement
Saturday, February 28, 2009
Saturday, February 21, 2009
Snow Angels Deliverance on a Treadmill
4.0 miles run (34:19 - 8:35/mile)
0.75 miles hard walk warm down
total: 4.75
course: COD treadmill
A lovely snow fell to grace the trees and bushes, and to cover the plants that thought they just make a break from winter. They will make that break, but not today. An inside run seemed sad given the beauty and balance of a sunlit morning as this. I watched the final falling of snow from an over warm fitness center. It was good.
But I'm still getting in shape. Improvement only means the process has begun. Many miles to run before fitness can be declared.
Once again, clicked in at 8:34s on the treadmill, at 7.0 mph. Tomorrow's a day off, and then next week go into a 4.0, 3.5, 4.0, 3.5, 4.5 mile run pattern, plus warmdown. Running, that will equal 19.5 miles, with at least 2.5 miles in warmdown.
I heard that next Thursday might be the first track workout, presuming the snow will melt. I don't feel ready. Last year's first workout was March 13, a series of 800, and three 600s, adding up to five miles.
0.75 miles hard walk warm down
total: 4.75
course: COD treadmill
A lovely snow fell to grace the trees and bushes, and to cover the plants that thought they just make a break from winter. They will make that break, but not today. An inside run seemed sad given the beauty and balance of a sunlit morning as this. I watched the final falling of snow from an over warm fitness center. It was good.
But I'm still getting in shape. Improvement only means the process has begun. Many miles to run before fitness can be declared.
Once again, clicked in at 8:34s on the treadmill, at 7.0 mph. Tomorrow's a day off, and then next week go into a 4.0, 3.5, 4.0, 3.5, 4.5 mile run pattern, plus warmdown. Running, that will equal 19.5 miles, with at least 2.5 miles in warmdown.
I heard that next Thursday might be the first track workout, presuming the snow will melt. I don't feel ready. Last year's first workout was March 13, a series of 800, and three 600s, adding up to five miles.
Friday, February 20, 2009
Tired, Sleepy, Grumpy, Without Dwarves
3.0 run (25:47 - 8:36/mile)
0.50 miles hard walk
total: 3.5 miles
course: COD treadmill
Purposefully went slower, and that was just as well. I'm tired. Could be an early morning yesterday followed by a late night, followed by an early morning. Or, just doing too quick to fast the previous days, all adding up. Or, it could just be I'm not used to running first thing in the morning. Either way, it was tougher today than yesterday.
It ended at the right time. A woman on a recumbent bike machine turned the one TV faced my way toward her, despite the fact that several other TVs already pointed her way. I let it go partly because I was heading out, and partly because I do not want to let something that petty upset me. Normally, it doesn't, but this morning, I felt irked. I need to run more.
0.50 miles hard walk
total: 3.5 miles
course: COD treadmill
Purposefully went slower, and that was just as well. I'm tired. Could be an early morning yesterday followed by a late night, followed by an early morning. Or, just doing too quick to fast the previous days, all adding up. Or, it could just be I'm not used to running first thing in the morning. Either way, it was tougher today than yesterday.
It ended at the right time. A woman on a recumbent bike machine turned the one TV faced my way toward her, despite the fact that several other TVs already pointed her way. I let it go partly because I was heading out, and partly because I do not want to let something that petty upset me. Normally, it doesn't, but this morning, I felt irked. I need to run more.
Wednesday, February 18, 2009
Pulling Back While Running Happy
3.5 miles run (c 28:00 - 8:00/mile)
0.50 hard walk warmdown
total: 4.0 miles
course: COD treadmill
My time is quicker than this, but I missed my time. It was set at 8:00/mile, and then I notched it up a small amount the last half mile. It felt great. Blew out a tired day.
Dennis the Bowler was there working out. At he is 61 years old, and a big guy with a hip replacement, this invigorates me. I can never take running for granted.
I need to pull back though. It is getting too easy to go faster. Friday, when I'm slated to run 3.0, I'm dropping back to 8:10-8:15. I need to avoid the temptation, as noted by Mike R responding to this post.
0.50 hard walk warmdown
total: 4.0 miles
course: COD treadmill
My time is quicker than this, but I missed my time. It was set at 8:00/mile, and then I notched it up a small amount the last half mile. It felt great. Blew out a tired day.
Dennis the Bowler was there working out. At he is 61 years old, and a big guy with a hip replacement, this invigorates me. I can never take running for granted.
I need to pull back though. It is getting too easy to go faster. Friday, when I'm slated to run 3.0, I'm dropping back to 8:10-8:15. I need to avoid the temptation, as noted by Mike R responding to this post.
Tuesday, February 17, 2009
Duke Leads the Way
3.0 miles run (23:40 - 7:53/mile)
0.50 miles hard walk warmdown
total: 3.5 miles
course: COD treadmill
Felt fine. BBQ chicken fine. No, no. That's what I'm eating now.
But I felt fine. Very good in fact. Duke Ellington's "Backward Country Boy Blues," helped. I love my iPod.
What of this? Continuity. A couple good weeks of running, with cardiovascular improvement, no injuries, and excitement about running.
Marathon dreams ahead.
0.50 miles hard walk warmdown
total: 3.5 miles
course: COD treadmill
Felt fine. BBQ chicken fine. No, no. That's what I'm eating now.
But I felt fine. Very good in fact. Duke Ellington's "Backward Country Boy Blues," helped. I love my iPod.
What of this? Continuity. A couple good weeks of running, with cardiovascular improvement, no injuries, and excitement about running.
Marathon dreams ahead.
Monday, February 16, 2009
Bass, Base Baby - 3.5 Miles on a Monday
3.5 miles (28:20 - 8:06/mile)
0.5 miles hard walk
total: 4.0 miles
course: COD treadmill
Met Dennis, a former pro bowler, as in bowling, not football. We talked about bowling and about running, both appreciating what the other had to say. Nice guy. I hope I see him next time.
As to the running itself, all went well. I notched the pace at 8:06/mile, and ran there for 2.5 miles, then popped it up some gradually. The difference? I don't know how I average 8:06, but there it is. No worries. I burned a few calories, so all is as hoped. Getting my base down.
Below is a getting down with his bass, and has absolutely nothing to do with the run.
0.5 miles hard walk
total: 4.0 miles
course: COD treadmill
Met Dennis, a former pro bowler, as in bowling, not football. We talked about bowling and about running, both appreciating what the other had to say. Nice guy. I hope I see him next time.
As to the running itself, all went well. I notched the pace at 8:06/mile, and ran there for 2.5 miles, then popped it up some gradually. The difference? I don't know how I average 8:06, but there it is. No worries. I burned a few calories, so all is as hoped. Getting my base down.
Below is a getting down with his bass, and has absolutely nothing to do with the run.
Saturday, February 14, 2009
Running Like a Hamster
3.5 miles run (28:28 - 8:13/mile)
1.5 miles hard wark warmdown
total: 5.0 miles
course: COD treadmill
I purposefully ran slower for two reasons this morning. 1) I added 0.5 miles to my longest run for the week, and 2) I ran yesterday evening. Not a lot of recovery time. Day off tomorrow.
Good run, though. Saw a few runners in the lab, as well as many older people walking. I respect that.
My iPod fritzed out, and so naturally, I am concerned.
1.5 miles hard wark warmdown
total: 5.0 miles
course: COD treadmill
I purposefully ran slower for two reasons this morning. 1) I added 0.5 miles to my longest run for the week, and 2) I ran yesterday evening. Not a lot of recovery time. Day off tomorrow.
Good run, though. Saw a few runners in the lab, as well as many older people walking. I respect that.
My iPod fritzed out, and so naturally, I am concerned.
Friday, February 13, 2009
Scrabbling on the Run
2.5 miles run (19:47 - 7:52/mile)
1.0 warmdown
total: 3.5 miles
course: COD treadmill
On the run, so to speak, now - Scrabble with friends. Good run, short run tonight after a day's rest.
Tomorrow I scoot up to 3.5 miles for my run, beginning a new rotation of miles. Then, Sunday off, and back at it Monday. I'm expecting growing pains until the base is down.
1.0 warmdown
total: 3.5 miles
course: COD treadmill
On the run, so to speak, now - Scrabble with friends. Good run, short run tonight after a day's rest.
Tomorrow I scoot up to 3.5 miles for my run, beginning a new rotation of miles. Then, Sunday off, and back at it Monday. I'm expecting growing pains until the base is down.
Wednesday, February 11, 2009
Running with a Renegade
3.0 miles (24:33 - 8:11/mile)
0.50 miles warmdown
total: 3.5 miles
course: COD treadmill
Nice little run. The first 1.25 miles were at around 8:34/mile, while the rest was around 8:00/mile.
It felt good, and as I had a nice sleep last night, recovery should be fine. The hard workouts are ahead, but the slow ramping up will mitigate the pain.
Ipodding tonight to the speedier cuts from Styx' Greatest Hits, with some Charlie Peacock thrown in during my warmdown, I disassociated from a long day overseeing a video shoot (handled masterfully by a colleague, videomaster Matt Hockett). It was a good day, but took the gas out of me.
It is good to find my stride. It isn't easy yet to run under 8:30/mile, but that will come as I drop fat. I'm longing for the long miles, and if I keep this up, will see them much earlier than last year.
Jim's suggested plan for mileage buildup is to run five days/week, slowly adding a half mile, then dropping back, giving the body a chance to respond. If things are hard or aching, reverse course slightly. My goal is to do this Monday-Friday, but this week, I'm on day 4 on a Wednesday, sort of. To get things on track, I'll count it as a day 3, and drop a notch tomorrow, add a piece Friday or Saturday.
Week 1
day 1 - X+0.5
day 2 - X
day 3 - X+0.5
day 4 - X
day 5 - X+1.0
Week 2
day 1 - X+1.0
day 2 - X+0.5
day 3 - X+1.0
day 4 - X+0.5
day 5 - X+1.5
0.50 miles warmdown
total: 3.5 miles
course: COD treadmill
Nice little run. The first 1.25 miles were at around 8:34/mile, while the rest was around 8:00/mile.
It felt good, and as I had a nice sleep last night, recovery should be fine. The hard workouts are ahead, but the slow ramping up will mitigate the pain.
Ipodding tonight to the speedier cuts from Styx' Greatest Hits, with some Charlie Peacock thrown in during my warmdown, I disassociated from a long day overseeing a video shoot (handled masterfully by a colleague, videomaster Matt Hockett). It was a good day, but took the gas out of me.
It is good to find my stride. It isn't easy yet to run under 8:30/mile, but that will come as I drop fat. I'm longing for the long miles, and if I keep this up, will see them much earlier than last year.
Jim's suggested plan for mileage buildup is to run five days/week, slowly adding a half mile, then dropping back, giving the body a chance to respond. If things are hard or aching, reverse course slightly. My goal is to do this Monday-Friday, but this week, I'm on day 4 on a Wednesday, sort of. To get things on track, I'll count it as a day 3, and drop a notch tomorrow, add a piece Friday or Saturday.
Week 1
day 1 - X+0.5
day 2 - X
day 3 - X+0.5
day 4 - X
day 5 - X+1.0
Week 2
day 1 - X+1.0
day 2 - X+0.5
day 3 - X+1.0
day 4 - X+0.5
day 5 - X+1.5
Tuesday, February 10, 2009
God Save the Queen, Who Ran With Me
2.5 miles (20:30 - 8:12/mile)
1.0 miles warmdown
total: 3.5 miles
course: COD treadmill
The title of the post vaguely alludes to a Cat Stevens song.
Ran into old fitness lab pal Jeanine B, who serves as lab monitor. She showed me a tunnel that leads from one side to the other, shortening my time travelling considerably. This sacred knowledge will cost me dessert, but worth it.
My run was a good one, with a long hard walk to warm down. A well-earned plate of spaghetti is before, quickly being consumed, washed down by fat free milk.
1.0 miles warmdown
total: 3.5 miles
course: COD treadmill
The title of the post vaguely alludes to a Cat Stevens song.
Ran into old fitness lab pal Jeanine B, who serves as lab monitor. She showed me a tunnel that leads from one side to the other, shortening my time travelling considerably. This sacred knowledge will cost me dessert, but worth it.
My run was a good one, with a long hard walk to warm down. A well-earned plate of spaghetti is before, quickly being consumed, washed down by fat free milk.
Monday, February 9, 2009
Boss on the Run: Three Miles With Springsteen
3.0 miles run
0.50 miles warmdown
total: 3.5 miles
course: COD treadmill
Jammed to Springsteen in a treadmill gallop. Actually felt decent, running the last 1.73 miles in less than horrible clip.
A longish warmdown brought my pulse to around 123, and home I went. Now, dining on this tasty dish.
0.50 miles warmdown
total: 3.5 miles
course: COD treadmill
Jammed to Springsteen in a treadmill gallop. Actually felt decent, running the last 1.73 miles in less than horrible clip.
A longish warmdown brought my pulse to around 123, and home I went. Now, dining on this tasty dish.
Saturday, February 7, 2009
Time for Spring: 2.5 in 56
2.5 miles run (21:48 - mile 1: 8:52; average 1-2.5 miles: 8:37/mile)
0.25 warm down
total: 2.75 miles
56°F
Current: Clear
Wind: W at 15 mph
Humidity: 68%
course: neighborhood half mile loop
First warm day of 2009. Started struggling from the first step, but egging me on was returning to JSRC once again out of shape. I survived. I intend to be ready this year.
I feel OK, cooling off before heading out for pizza with some old high school friends. Shower time.
0.25 warm down
total: 2.75 miles
56°F
Current: Clear
Wind: W at 15 mph
Humidity: 68%
course: neighborhood half mile loop
First warm day of 2009. Started struggling from the first step, but egging me on was returning to JSRC once again out of shape. I survived. I intend to be ready this year.
I feel OK, cooling off before heading out for pizza with some old high school friends. Shower time.
Friday, February 6, 2009
Dick Pond - Carpentersville - Needs a Manager
Plug here for a friend who owns a Dick Pond store in Carpentersville, IL. (He has over a 100 marathons behind him, including one in every state.)
Dick Pond Running, Carpentersville
Full-time running store manager
Looking for a full-time running store manager to work 10:00 am to 5:00 pm. Monday-Friday with some weekends needed during March and August (busy seasons). Salary negotiable depending upon experience.
Interested? Contact
Dave Clark
clarkiruntoo@sbcglobal.net
1 630-254-1482,
or visit the store at
2164 Randall Road
Carpentersville, IL
(in front of Woodman's Market)
Dick Pond Running, Carpentersville
Full-time running store manager
Looking for a full-time running store manager to work 10:00 am to 5:00 pm. Monday-Friday with some weekends needed during March and August (busy seasons). Salary negotiable depending upon experience.
Interested? Contact
Dave Clark
clarkiruntoo@sbcglobal.net
1 630-254-1482,
or visit the store at
2164 Randall Road
Carpentersville, IL
(in front of Woodman's Market)
Dazed and Confused at Sunrise
0.25 miles warm up
2.0 miles run
0.15 miles warm down
total: 2.40 miles
course: COD treadmill
Listened to Led Zeppelin's Dazed and Confused on my iPod while putting in a couple early morning miles. It was from their "The Song Remains the Same" album.
COD's fitness lab was packed, mostly with seniors. Good to see.
My first treadmill had a software malfunction, so I switched a newer one that has an iPod connection, and shows courses, like a track or hilly terrain, for pretend virtual running. I'm not used to the machine, and unexpectedly erased my data at the end.
With the new machine, I'm not sure if I ran 2.0 or 2.5 miles.
Still lingering head cold issues.
2.0 miles run
0.15 miles warm down
total: 2.40 miles
course: COD treadmill
Listened to Led Zeppelin's Dazed and Confused on my iPod while putting in a couple early morning miles. It was from their "The Song Remains the Same" album.
COD's fitness lab was packed, mostly with seniors. Good to see.
My first treadmill had a software malfunction, so I switched a newer one that has an iPod connection, and shows courses, like a track or hilly terrain, for pretend virtual running. I'm not used to the machine, and unexpectedly erased my data at the end.
With the new machine, I'm not sure if I ran 2.0 or 2.5 miles.
Still lingering head cold issues.
Wednesday, February 4, 2009
Looking Toward a Warm Weekend in Short Run
0.15 miles walking warm up
2.0 miles run
0.55 miles warm down
total: 2.70 miles
course: COD treadmill
Weight was at 139.8 lbs this morning. Last night pizza frenzy was no helpful.
Ran lightly today. Another getting started run, despite a lingering cold. I really feel out of sorts, having slept horribly for two weeks, a nasty cold for much of it. Still, I had to run.
Picked it up foolishly, but pulled back. I need to just take my lumps of overweight and out of shape and plug away.
2.0 miles run
0.55 miles warm down
total: 2.70 miles
course: COD treadmill
Weight was at 139.8 lbs this morning. Last night pizza frenzy was no helpful.
Ran lightly today. Another getting started run, despite a lingering cold. I really feel out of sorts, having slept horribly for two weeks, a nasty cold for much of it. Still, I had to run.
Picked it up foolishly, but pulled back. I need to just take my lumps of overweight and out of shape and plug away.
Josh Cox and Ryan Hall, Running With Johnny Cash
Josh Cox and Ryan Hall run together for 1:45 and Josh continues to 31.6 miles.
Filmed November 23, 2008
Filmed November 23, 2008
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