All Broken Up - 5.0 Miles in Pieces

2.0 miles (9:40/mile) 0.25 miles walk (15:00/mile)
2.0 miles (9:40/mile)
0.25 miles walk (15:00/mile)
1.0 miles (8:00/mile)
0.80 miles walk (15:00/mile)

total: 6.30 miles
course: Cardinal Fitness

A lot of walking does not equal a lot of running. Well, it does, more or less, as calorie burning goes, but not so much cardiovascularly. In other words, having done more walking than running (not posted here), I decided that today's run should be a careful mix. 

It all looks more complicated that ut was. I ran two, walked a quarter, and then again, then ran a somewhat quicker mile.

iPodless. Is that a word? In my hurry to the gym, I forgot it. It bummed me out because I downloaded a bunch of new tunes which needed running to. More on all of that later.

All Shook Up (Elvis, mp3)

Birthday Run - 5 Miles

5.00 miles run (9:40, 9:40, 9:31, 9:31, 8:34)
1.07 miles walked (15:00

total: 6.07 miles
course: Cardinal

Do I run on my birthday? I didn't last year. The year I raced and had a PR in the 5K. I need to just 'cuz. You know?

I debated this. The result was a defiant yes!

My confidence is wiggy. I'm somewhere between getting fitter, running too conservatively, running wisely, running too fast. I get a lot of emotions out of a few miles.

Feeling good, Achilles is achy.

Happy Birthday to You!

Sleepy After 4.1 Miles

4.10 miles run (9:31, 9:31, 9:22, 8:57 and change)
1.10 miles

total: 5.2 miles
course: Cardinal

The opportunity to run tomorrow is minimal. I'll be at church, then playing chess in the afternnon. A neighbor invited me by letter. An old fashioned card invite. I met him at a bed and breakfast in Galena, IL. Turns out he lives, as he put it, a "seven-minute walk."

In light of my business tomorrow, and consider my time today, I ran a quicker four miles sans iPod (some songs are listed here, bottom left). The gym was closing.

If I squeeze two more runs/walks this month, I will have run/walked the most since August 2009. Then, I had 109.4 miles. August 2010 could be at 68.2.

Free water bottle at Cardinal today.

Now I am sleepy. Does anyone know why after a hard workout I want to snooze.

Countdown 5.0 Miles

5.00 miles run (9:31, 9:31, 9:31, 9:22, 9:13)
1.04 miles walked (15:00) 

total: 6.04 miles
course: Cardinal

A tidy run. Last night, I slept poorly, caught in a few writing projects (including today's The Red Bandana: A Red-tailed Hawk and A BBQ Relapse), with an early morning meeting. As such, I didn't know what to expect. Some good tunes kept me afloat -- I recently picked up "The Final Countdown" by Europe, a cheesy, but fun anthem rock song from 1986. 

Free water and fruit pieces at Cardinal today, The water, naturally, hit the spot. Sloppy Joes awaits me downstairs, so please forgive me for being brief. I'm hungry!

Celebrating 4.5 miles

4.5 miles run (9:40, 9:31, 9:22, 9:13, and half at 9:05)
1.13 miles walked

total: 5.63 miles
course: Cardinal

Notice the progress? I hope it is that. My weight is the same. I do feel better, and three miles doesn't seem so long mentally as it did even a week ago.

Sped things up today, starting at 9:40 and notching down 0.10 mph as the next mile clicked in.

Downloaded a couple new running songs, including one my dad's favorite's, Celebrate by Kool and the Gang. So, here's to you Dad -->

Watch the Birdie - 4.25 Miles

4.25 miles run (9:50, 9:40, 9:32, and change)

1.00 miles walk

total: 5.25 miles

course: Cardinal

A nice run. Really. I mean that. Yesterday, my thighs were achy so it became a rest day, and the rest gone done me good.

Slowly increased my pace for no other reason than to keep me entertained. This is loping, not running, and, as loping goes, carrying the extra weight, it ain't. Smooth is how other runners do it.

Saw a hawk land atop stoplight on my way home. Beautiful.

At the Cavern, 4.1 miles

4.1 miles run (10:00, 10:00, 9:50, 9:40)
1.03 miles walked

total: 5.13 miles
course: Cardinal

BBQed yesterday afternoon leaving a wake of rib bones, empty dessert dishes, and the need to work it off. Lonely morning in the empty, nearly cavernous gym.

Humid, slowly warming up outside, but I still managed a good sweat inside.

Just finished a chocolate mint protein bar.

Off now to a busy day.

Be sure to read my latest piece in the Trib.

Too Much of a Good Thing - 3.5 Miles

3.5 miles run
1.0 miles walked

total: 4.5 miles
course: Cardinal

Yesterday evening, although I worked out in the morning, I was persuaded to head out for a hearty 3.2 mile walk. Never a bad thing, as the company was good and the air was fresh, but the toll I paid this afternoon is clear: I'm tired. Recovery is a hard to predict thing, but, given my non-fitness, too much of a good thing is, in fact, too much.

Ran two sluggish miles, walked 0.5, ran 1.5, walked 0.5. Simple as that. Now, a TV dinner, a mug of water, some cheap beer, and type, type, type.

Read more of my running adventures in "The Red Bandana."

4.01 Miles Finished Thinking About the Danube

4.01 miles run (10:00/mile)

1.01 miles walked (15:00/mile)

total: 5.02 miles

course: Cardinal

A fine day to run. Inside, outside, all good. I went with the inside choice. Click the machine to a conservative 10:00/mile, and ran through to 4.01 miles. Had to finish the song, hence, the extra .01 run. Just to keep things all balanced, I walked an equally extra .01 to my mile at 15:00/mile.

Felt great, as if I was ready to run another 10. This is where I need to be careful. Feeling good is hardly a bad thing, but it is like a siren to sailors, and too easily, I can add miles and speed to my demise. The treadmill keeps me honest in this regard.

Warmed down to The Blue Danube by Johann Strauss II. Upbeat, yet calming.

Ringing in 3.5 Miles

3.5 miles run

0.75  miles walked

 

total: 4.25 miles

course: Cardinal Fitness

Longest run since April. Ran the 3.5 straight-through, though my pulse was over the limit. Felt good throughout. Takes plenty of discipline not to jack up the speed, but until my pulse rate is tolerating 10:00/miles, steady as she goes. Or I go.

The gym was nearly empty. I don't mind that. Fewer distractions. I turn the TV on the treadmill off, but still, there are reflections of activity going on behind me. Not so much today.

Pretty ring, huh? It came up with a search of the word April, thanks to the birthstone.

10k Yellow Gold April Birthstone 3-Stone White Topaz with Diamond-Accent Ring, Size 7

 

Button, Button, Who Has a Button? 3.5 Miles

3.5 miles run

1.25 miles walked

total: 4.75 miles

course: Cardinal Fitness

More buttons. 6 mph, 4 mph. Just like that. Ran a mile, walked a quarter, ran a mile, walked a quarter, ran 1.5 miles, walked .75 miles.

Why? Can't I run longer? Sure I can, but I shouldn't. Parts of my body, and certainly my mind, would love a long gallop. Other parts requiring a longer ramp-up. One litmus test for me is my pulse rate. I was up near 175 the last two running sections. At 10:00/mile, a slow pace for me normally, I take notice. I'm not fit.

I headed to the gym earlier than expected. 90°s all afternoon. Though I intended all along to head to the gym, this matters because runners expecting to run outside might dodge inside the vaguely air conditioned land of treadmills.

I feel OK.

By the Buttons: 3 Miles After a Long Weekend

3.00 miles run
1.00 miles walked

total: 4.00 miles
course: Cardinal Fitness

The whole thing took 45:01. Do the math. Slow? Well, sure, if getting the finish line is the reason I was there. Not today. Today was about greasing the joints, just getting around to the gym after a long weekend in Galena, IL.

The workout was by the buttons: the six mile an hour button, and the four mile an hour button. These are default speeds on many treadmills. One mile @ 6 mph, 0.25 miles @ 4 mph, one mile @ 6 mph, 0.25 miles @ 4 mph, one mile @ 6 mph, 0.50 miles @ 4 mph. Adds up to four miles.

Some variety of health fair was going on. Translate: vendors looking for customers. Every vendor was represented by young women, not all of which worked out recently. One even had help from ACME Plastics. The free massage people left early, the teeth whitener people (that blue light thing) told me how bad my teeth are. The Qdoba girl offered me food, but I was off to run. I did score a coupon or two.




Search Amazon.com for Road Runner

Outta My Way (Wait, No One Is On My Treadmill But Me?) - 3.1 Miles

3.1 miles run (30:54)

0.60 miles walked

total: 3.70 miles

I'm digging the old tune by the Skeletons, Outta My Way. New to me. WXRT introduced me to it while driving to Cardinal Fitness. Infectious tune. Was it a hit? How of out of touch am I? Good running song, though, methinks.

As running goes, today was a weak, but steady effort. Started just over 10:00/miles, and scooted slowly down to 8-something, averaging just below 10:00/mile for 3.1. Blister on my left foot, along the arch. Not bad, but not fun for running. Wisdom has it that tomorrow I won't run, so a day off is naturally built in. Of course, just looking at how much running I have done, it is presumptuous to think I will push that.

All said, a nice run. Short, but complete.

Outta My Way by the Skeltons

Slow Poking 5.5 Miles

5.50 miles
1.25 miles walk with incline
total: 6.75 miles
course: Cardinal Fitness

Pulse still high even though I had a decent sleep last night. Just the same, a decent gallop. So far, this is a much better month than last April. Looks very similar to April 2008, though my runs were generally faster then. So much depends on plunking my feet to the road and adding in the long runs.

I still need longer runs. Today's run is not that. A good workout, but what I need are 8-12 milers at least every two weeks. Once I get running outside, this will happen, but Chicago weather being fickle, and me hating the cold, haven't gotten the job done. 80 degrees, then low 30s, then mid-70s. With heavy rain in the middle. That was last week.

So there's my immediate goal: longer runs.

Fans Not Applauding - 6.61 Miles

6.61 miles run
1.12 miles walk

total: 7.73 miles
course: Cardinal Fitness

Hoped for longer run. Pulse was higher (187) than hoped at a slow pace, so I withdrew that hope. Only three hours of sleep last night, so I suspect that's the cause. 

Recovery good. Ate well. Legs are OK. I'll know better in the morning.

New strategy: run closer to the ceiling fan. My bandanna was drenched.

Gag Me With A Spoon: Reeking Woman on Treadmill One - 3.6 miles

3.60 miles (including 26:29/5K - 8:33/mile)
0.75 miles walk

total: 4.35 miles
course: Cardinal Fitness

Not long ago, I complained of old lady perfume. Today, a woman with the worst BO I have ever endured. And, she had gas. Bad. It was a toxic cocktail that caused me to briefly gag.

I chose the treadmill next to her because she looked like she intended to run for awhile. Preferably, I don't wind up to a machine in which walkers rotate in and out every mile, chattering all the time. I am a crabby, unsociable guy, you see. Good decision, I thought. I don't mind, really, that walkers are using the place, and am impressed when I see some regularly. Just a preference, that's all.

The reeking stench was more than I could handle, but the other treadmills were taken. My response was to run at the farthest part on the machine as I could. In this case, in the back, far right.

It just so happened that I decided I wanted, or needed, a time check. 5K season is approaching, and I wanted an idea of where I was. My workout as a result would be shorter.

The 5K part: Half mile warm up. I started faster than I could handle at 7:30 for the first mile. Dropped it to 9:31 for the nest mile. Popped it up to 8:00 for most of the rest, though I went somewhat faster the last 0.15 or so for fun.

I'm faster than a 26:39. I'll try again soon, but use a wiser pace.

You children of the 80s will know this one:

Frank Zappa - Valley Girl

Treading In(stead of) Water - 6.50 miles

6.5 miles run (61:56 - 9:31/mile)
1.30 miles hard walk

total: 7.80 miles
course: Cardinal Fitness

Rainy morning here in Wheaton, IL.

Slowed it back down as I wanted to put in the miles without a major recovery issue. Tomorrow, as it is Easter, I might not have time to get out.

Took yesterday off. While I wanted to complete the last seven days with a run, my body said otherwise. Having run five of the seven days, I am pleased, but it is the next several weeks in succession I am concerned with. Run one good week, and what have I got? I'd rather run 20 mediocre weeks in a row.

Either way, for the last seven days including today, my mileage is 27.86 miles, the most since finishing 30.72 on August 26. That August I ran over 98 miles.

Busy day. Tonight, a family from Burkina Faso -- friends from church -- are coming by for dinner. A family of seven in our tiny abode. I'll grill chicken and we will introduce them to Easter egg coloring. This means I ran early, will hit the shower, swig some breakfast and coffee and begin to clean.

Weight Watching? Not So Much. 6.0 Miles

6.00 miles run
1.25 miles hard walk warm down

total: 7.25 miles
course: Cardinal Fitness

Longest run since January. Most miles in seven-day stretch since January as well. If I run tomorrow, that seven-day stretch will be something over 30 miles, meaning the most since August. We'll see tomorrow. More important is the regularity.

Ran 9:22s. Not especially fast, but faster than I had been going for my recent five milers. I'll hold it there a little while, then nick it to 9:13s.

My pulse was higher than I expected - as high as 187. Rotten sleep last night -- just 4.5 hours. It takes its toll. I also didn't eat before running, and it was close to noon when I got started. The good news is that both concerns are easily resolved.

My weight's unchanged, hovering round 137. It will drop with consistency.

The song of the day? The Numa Numa song, as I describe here in my personal blog.

Running in a Garden of Eden - 5.01 Miles With Iron Butterfly

5.01 miles run
0.50 miles hard walk warmdown

total: 5.51 miles
course: Cardinal Fitness

Over 17 minutes of drums, guitar and a guy repeating something about the Garden of Eden. There's some good stuff to run to, I'll tell you what. Iron Butterfly had only one song worth remembering, but it is a great one.

When I drive, and the long version comes on, you might see me playing the steering wheel bongos. More runs are ahead with this as the backdrop.

As far as the running part of the run -- first four day stretch since last August. Hit over 36 miles that week. Now, I'm up to 20 miles, with hopes of putting in a few tomorrow. I'll play it by ear. Though my miles are slow, there is still impact on my knees I want to senstively watch for. 

Recovery is good. Legs were not nearly as stiff this morning as previous mornings. My pulse at three miles was higher than expected. The flu is about as gone as it will go, so I expect my runs to get better. No complaints here, mind you, just looking forward to good things to come. I need to keep putting in days like today, letting the LSD miles add up, slowly increasing my speed. As I told Coach Jim, I'm convinced if I string together six solid months, I'll find some of my old speed. I won't be 20, but I will do my best at age 43.

Iron Butterfly - In-A-Gadda-Da-Vida

My Pre-Dinner Run With Andre - 5.25 Miles

5.25 miles run

1.05 miles hard walk

total: 6.35 miles

course: Cardinal Fitness

A fine run. Stiff legs and all. Nothing too fast. The stiff legs assured they would have none of this. First three-day stretch of running since late August last year.

BBQ chicken is on the grill. I thought about this the entire run.  I still am.

My warm down music was Andres Segovia. Not the piece below, but if this guy touched a string, even a warm, wet string found in the mud, it would sound melodic. Classical guitar extraordinaire.

The sunset view is tonight, looking, obviously, westward, on Roosevelt/Rt 38, roughly at Park Ave. in Glen Ellyn.