For the love of running

good run - 4.2 miles 7K followed by 30 minutes bike - HR 120

4.2 miles - 7k good run - followed by 30 minutes  bike HR 120

4.2 miles, 7k good run - followed run with 30 minutes on bike HR 120 level 7

4.2 miles, 7k very poor run - no energy

4.2 miles 7k - run was ok - 48 minutes

4.2 miles, 7k comfortable run - 5k 35 minutes, total run 7K - 46 minutes

need to improve 5K time big time

- 35 minutes on bike - worked on high intensity most 7, 3 minutes 9

4.2 miles 7k - good run - this is the first time i have started to run every night. I am a little more tired after this run than usual. It will be interesting to see how long I can keep up my nightly running. Thanks to Jon Allen and Dan for the advice.

3 days in a row - 4.2miles, 7k

ran slow pace (2 very short walks) - legs a little sore - cardio/breathing very bad

it is very surprising beeing only 3 days in a row.

my mind was weak tonight i i could think is i will never ever run the boston maraton.

here is to tomorrow a new day and a new run. it is nice outside after a fresh rain. what will i do when winter gets here... again there i go. time for a drink of water and bed.

nite nite

good run - 4.2 miles 7k

it was 45 minutes no change 4th day in a row -

i felt like it was faster - it was a good run

now on to day -5 tomorrow - will be tricky as i have a pary to attend tomorrow night.

ran 4.2 miles - had to walk a few times - legs felt weak - cardio ok

time was a surprise - left 9:30am 10:16 - 46 minutes, so pace must have been faster considering I was walking.

first morning run in weeks - I do like mornings

may do a few minutes on the bike later, took yesterday off so here is day 1 of hopefully 6 days.

6 Miles - 10k, time 1:11:00 - good to run 10k time is sooo slow, but i plan to keep following the run everyday methadology. i had a number of 10 or 20 second walks

It seemed to be more about week legs than cardio, running everyday is really working the legs. here is to more improvements in the weeks ahead as i plan for the 10k eggnog race on Dec 12

4.2 miles 7k run time 49 minutes - slow

had to walk on many occasions for 10-20 seconds

happy that i ran - tired today and did not know if i could get myself out the door

cold out tonight - and i wore sweat pants and sweat shirt, coughing up flem at end of run

4.4 K - 2.6 miles 30 minutes

ok run - just planning a few short runs to keep running every day and striving for 21 miles per week for this week and at least the next.

1142-1229 - 47 minute 4.2 miles - 7K

lots of 10-25 second walks - good long stride and strong leg work out....

the battle to run every day continues to aproach reality. i read an interesting article...

Dr. Fordyce believes the ambiguity of the usual instructions encourages too much rest and caution in getting the painful muscle moving again. 'Searching for Signals'

''Muscle fibers start to shorten within a matter of days once you start resting them,'' Dr. Fordyce said. ''When the patient starts to re-use the muscle, much of the pain he feels then is a secondary pain, not the original pain that put him to bed. But because he's searching for signals from the original injury, he is likely to assume this pain means he's not yet healed enough to move.''

Part of the problem comes from the fact that in most cases where there is no obvious complicating injury the physician has no way of knowing whether the muscle has healed except the patient's report. At this point both the patient and physician may make the mistake of treating the patient's emotional reaction to the pain as though it were a barometer of the injury itself.

''The common error both by physicians and their patients is to assume that if a muscle hurts when you try to move it, that means you should stop,'' Dr. Fordyce said. ''But you make it better by moving it once it's gone through the initial healing time - and that time is typically shorter than most people think.''

home to kennedy and sandelwood

5,8 x 2 = 11.6k  - - 7.2 miles

time slow pace - 1:24

ran walked - working hard at getting speed to 10 minutes per mile.

Sasha Pachev, Administrator, Re: Jeff Galloway Walking Strategy,

Walking/running is good for people that cannot run at 10:00 pace without going out of breath quickly. They have a problem. To develop endurance they need to run at 10:00 pace or faster. Going slower does not develop it very fast, even when the pace is sustainable for only a minute. So running/walking provides a nice workaround. However, once 10:00 pace becomes sustainable, walking is a waste of time.

good work out for the legs - will they ever get stronger???

run time - 54 minutes - legs were dead for the entire run. here is too tomorrow. :-)

4.2 miles - 46 minutes

legs tired, plan 2 more days off. very light week this week -

look for 25 miles next week

Plan is to start taking off sunday.

ran entire route 4.2 miles

44 minutes

4.2 miles 44 minutes. getting closer to 10minutes per mile. yipi

3 points in run that took determination to run through.

Goal is 6 days 4.2 this week - total miles 25.2. it will take focus but i know i am ready for this.

Weight today 178.5 (2 days in a row under 180) this is also good. have not had this weight in 25 years. heart and blood pressure very very good.

Time 47
4 k run walk 3 minutes eun slow.
Lots of gas took oval 2 times 180 before run also ran 1 hour later than usual - 11:20 to 12:07 after midnight.

tonights goal run earlier around 9pm would be good and enjoy the run.

4.2 Miles - 47 minutes, Day 4, Walk at half 60 second count.

Day 5. - 4.2

Legs very sore.
11:45 pm to 12:35 50 minutes. long walk on middle.
I think this is a little late to be running - but you run when you can.

looking forward to running day 6 tomorrow - ...

5.8k times 2 = 11.6k
Time 1:25
7.2 miles

also walked - 4.4k

9:04 to 10:21 - Time - 1:17

good run - new shoes feel like running barefoot on sand.

good speed first half and end 1/4 - long walk (need a day off tomorrow)

run time 48 minutes

good run 3 short walks

cardio hard after 4 days off - legs felt great fully recovered

7.2 miles - 11.6km - 1hr 17

keep working the cardio!!

4.8 miles - nice

53 minutes - keep up the work and one day you will be at 10 minutes per mile.

great run - 42 minutes (10:07 - 10:49)

finally at 10 minutes per mile - now lets go for 9 - 38 is a start

43 minutes - 1 minute walk after 5k - it must have been a fast

15.26 k - 9.48 miles

11 pm - 12:41

actually 42 minutes on bike - just like my 4.2 run

46 minutes in blowing snow yipi

very cold - 46 minutes

need to loose 5 pounds to get speed back

slow pace 

Note:

goal this week 25

Reminder: The general philosophy on the blog is that the best way to train for a marathon is primarily by base training 6 days a week.  As you increase your weekly mileage, you will naturally get faster.  3-4 days a week may help you finish a marathon, but will not give the same results as daily running.  And speedwork can help somewhat once you have a solid aerobic base (at least 40 miles/week, preferrably 60+ miles/week). 

results - week of painting the house every evening untl 2am really, just could not run

weekly total - 12.6 (but hey it is december and i am still running

42 minutes = legs great, 30 second walk at half way point,

11.58

time 1 hr 20 minutes very cold and windy

need thermal underware very badly

Note:

Goal this week 22

very cold - 44 minutes

very cold - 44 minutes

egg nog jog - 10.8K - 6.71 miles

well i just completed my first race

oh i have so much work to do!!!

but i have begun, set my mark and now to work on running every night and so much improvement. here is to may and a half marathon

Note:

goal this week 22

good run lots of snow - easy pace

it gets slipery when running in snow. LOL

good run - so nice to be still running, every other year i stopped running in September. I am so hoping i can keep this up till end of march. It will be awesome to be running in April at a great speed with no weight gain!!

short walk in middle

seemed harder - but it was a very cold -8

Note:

Goal this week: 25 miles (week 1)

long term - 40 miles per week

Note: 4.2 + 1.44 = 5.6

Goal this week 25 miles

long easy - did not walk at all - temperate 1C

took jacket off after 1mile

1hr 13 minutes i think

nice warm 1C