Daily Quote: "Combat standard excuses and rationalizations. Proactively silence the good intention vs. discipline debate. Each of us knows the individual excuses that come too easily. Don't lose forward momentum--in advance, be aware of, write down and respond to excuses before they become an issue." ----Nonprofit weight loss education group, "Taking Off Pounds Sensibly"
I find my blog/journal keeps me accountable for my own running and dieting. Would I have been training conservatively because of my knee injury if I didn't write it down? I would look pretty foolish if I didn't take my own advice of "baby steps, baby steps."
Today is an easy five miler, which is the longest run since my injury!
9:30 a.m. 5 miles. Time, 47:55. Pace, 9:35 minute miles. Out and back on Torrey Pines Road. (partially traverses the Las Vegas Marathon route) Another beautiful morning for a run, clear, 51 degrees, winds west at 6 mph. No aches nor pain on right knee!!
Today's five miler was my "Long Run" for the week, next Saturday I'll increase this run to six miles. Tomorrow will be a complete rest day. I may add a sixth day of running this coming week, it all depends what my body is telling me.
Saturday, January 17, 2009
Friday, January 16, 2009
Make It Nonnegotiable
Daily Quote: "Make it nonnegotiable. Committing to the effort--no matter what--is the first step. Vary when, where and how if needed, but the effort itself must remain constant." --Nonprofit weight loss education group, "Taking Off Pounds Sensibly"
I find it easy to diet when I'm driving my cab as I bring a sack lunch and eat a little every three hours, it's even easier when I'm busy with a convention in town. Sometimes it's difficult to avoid the Roach Coach at the airport, but they do have fruit, yogurt, nuts and other healthy food items to choose.
8:00 a.m. 4 miles. Out and back on Lindell Road. Time, 38:30. Overall pace: 9:37 minute miles.. Clear, 47 degrees, Wind SSW at 3 mph. Average heart rate: 142 bpm. (Note, my maximum heart rate is 190 bpm) Body felt strong and could have easily ran farther, but didn't want to do too much, too soon.
It's going to be beautiful weather throughout the weekend!! Sunny with highs around 70 degrees Fahrenheit. I'm looking forward to my five miler tomorrow morning, which will be my highest mileage since my right knee injury.
I find it easy to diet when I'm driving my cab as I bring a sack lunch and eat a little every three hours, it's even easier when I'm busy with a convention in town. Sometimes it's difficult to avoid the Roach Coach at the airport, but they do have fruit, yogurt, nuts and other healthy food items to choose.
8:00 a.m. 4 miles. Out and back on Lindell Road. Time, 38:30. Overall pace: 9:37 minute miles.. Clear, 47 degrees, Wind SSW at 3 mph. Average heart rate: 142 bpm. (Note, my maximum heart rate is 190 bpm) Body felt strong and could have easily ran farther, but didn't want to do too much, too soon.
It's going to be beautiful weather throughout the weekend!! Sunny with highs around 70 degrees Fahrenheit. I'm looking forward to my five miler tomorrow morning, which will be my highest mileage since my right knee injury.
Thursday, January 15, 2009
Role Models
Daily Quote: "Find someone who's accomplishing the goal and imitate them. When it comes to eating right and exercising, observe and copy a successful person to see what they're doing to get good results. If correct choices are duplicated, then results quite possibly can be duplicated, too."--Nonprofit weight loss education group, "Taking Off Pounds Sensibly"
It's only two weeks into the new year, and I've read in many blogs and forums that many people are still excited to keep those resolutions! I don't have any family role models and in the past have used blogs, forums, and magazine articles for role models.
In 1999, my very first role model was from the magazine "Men's Health and Fitness" that still has a monthly column called "The Belly Off Club," this overweight person had used running as a way to return to his high school weight. He inspired me to make a New Year's Resolution to start running too. I still love those magazine articles and those are the first items I read in any fitness magazine.
My favorite forum at running.about.com is starting a competition similar to the "Biggest Loser" television show that I know will be inspirational and educational for my own smaller weight loss goals.
I also find my fellow bloggers extremely motivational and are such great role models! I now have 80 blogs that I follow and during weekends I would spend many lazy afternoons reading them all. Recently, I've joined Facebook too. I need to be careful with the Internet and not use it as a way to procrastinate from my own exercise.
Today is a different route, but still only a four miler.
8:15 a.m. 4 miles. Out and back on Lindell Road. Time, 38:33. Overall pace: 9:38. Clear, 49 degrees, Wind SSW at 4 mph. Definitely doesn't feel like January!! Average heart rate was 142 bpm. Still no aches nor pain on right knee!!
I'm tempted to increase my daily mileage and it's getting difficult to reel in my eagerness. I'm still planning on increasing Saturday's run to a five miler, and increase it every week by one mile. Baby steps, baby steps.
It's only two weeks into the new year, and I've read in many blogs and forums that many people are still excited to keep those resolutions! I don't have any family role models and in the past have used blogs, forums, and magazine articles for role models.
In 1999, my very first role model was from the magazine "Men's Health and Fitness" that still has a monthly column called "The Belly Off Club," this overweight person had used running as a way to return to his high school weight. He inspired me to make a New Year's Resolution to start running too. I still love those magazine articles and those are the first items I read in any fitness magazine.
My favorite forum at running.about.com is starting a competition similar to the "Biggest Loser" television show that I know will be inspirational and educational for my own smaller weight loss goals.
I also find my fellow bloggers extremely motivational and are such great role models! I now have 80 blogs that I follow and during weekends I would spend many lazy afternoons reading them all. Recently, I've joined Facebook too. I need to be careful with the Internet and not use it as a way to procrastinate from my own exercise.
Today is a different route, but still only a four miler.
8:15 a.m. 4 miles. Out and back on Lindell Road. Time, 38:33. Overall pace: 9:38. Clear, 49 degrees, Wind SSW at 4 mph. Definitely doesn't feel like January!! Average heart rate was 142 bpm. Still no aches nor pain on right knee!!
I'm tempted to increase my daily mileage and it's getting difficult to reel in my eagerness. I'm still planning on increasing Saturday's run to a five miler, and increase it every week by one mile. Baby steps, baby steps.
Wednesday, January 14, 2009
Total Rest Day
Daily Quote: "Frank Shorter was able to take on tremendous loads of training while his 1972 Olympic teammate Kenny Moore learned that he performed best using the hard/easy/easy approach. Moore's body required more recovery time than Shorter's. Yet both realized very impressive performances." --Richard Benyo, from his 1992 book, "Making the Marathon Your Event."
Today was a total rest day, no running and no weight lifting.
It's still difficult for me to mentally allow a rest day from running as I enjoy running so very much. Last year before my knee injury I had several running streaks that lasted months without a rest day. This year due to my sore right knee I must take a different approach, I'll be taking more recovery days as well as rest days. Baby steps, baby steps.
My right wrist is still sore from lifting luggage last Wednesday and hopefully will return to weight lifting next week.
What did I do on my total rest day? This morning I visited my favorite bookstore, Border Books, which has a Starbucks and ordered a tall ice green tea. I sat at their outdoor patio (the temperature outside is a beautiful 67 degrees) and read several of my favorite magazines. I didn't freeload reading all the magazines and did purchase, "Bicycling," that teased me with the cover title, "The Get-Lean Issue!" and "New Year, New You, How 5 Cyclists Lost 617 Pounds." How could I resist not buying this issue?
Today was a total rest day, no running and no weight lifting.
It's still difficult for me to mentally allow a rest day from running as I enjoy running so very much. Last year before my knee injury I had several running streaks that lasted months without a rest day. This year due to my sore right knee I must take a different approach, I'll be taking more recovery days as well as rest days. Baby steps, baby steps.
My right wrist is still sore from lifting luggage last Wednesday and hopefully will return to weight lifting next week.
What did I do on my total rest day? This morning I visited my favorite bookstore, Border Books, which has a Starbucks and ordered a tall ice green tea. I sat at their outdoor patio (the temperature outside is a beautiful 67 degrees) and read several of my favorite magazines. I didn't freeload reading all the magazines and did purchase, "Bicycling," that teased me with the cover title, "The Get-Lean Issue!" and "New Year, New You, How 5 Cyclists Lost 617 Pounds." How could I resist not buying this issue?
Tuesday, January 13, 2009
Another 4-miler.
Daily Quote: "I remember the use of a term to describe him (Frank Shorter) later in his running career, it was the word "brittle", and I will tell you that it seems to be a pretty good descriptor for our bodies as we age. We can still take a bit of punishment, but if we exceed our maximum, instead of soreness, we have injury. Of course, being brittle sure beats the alternative." --Wayne (Scooter), commenting on my 1/11/09 blog post.
Frank Shorter is one of my running hero's, the other is Bill Rodgers. I remember that Frank Shorter had decided to take up bicycling due to injuries and is now an avid cyclist competitor. I've been considering biking back and forth to work someday soon, the company yard is only 8.1 miles away.
Today is another of my typical 4-milers, but this time a tad faster.
8:30 a.m. 4 miles. Out and back on Torrey Pines Road (partially traverses the Las Vegas Marathon route). Time, 38:40. Overall pace: 9:40. Clear, 51 degrees, Wind SSW at 8 mph. Another day of ideal running weather! Didn't wear a heart rate monitor today, but it was definitely an easy recovery run. Still no aches nor pain on right knee!!
Frank Shorter is one of my running hero's, the other is Bill Rodgers. I remember that Frank Shorter had decided to take up bicycling due to injuries and is now an avid cyclist competitor. I've been considering biking back and forth to work someday soon, the company yard is only 8.1 miles away.
Today is another of my typical 4-milers, but this time a tad faster.
8:30 a.m. 4 miles. Out and back on Torrey Pines Road (partially traverses the Las Vegas Marathon route). Time, 38:40. Overall pace: 9:40. Clear, 51 degrees, Wind SSW at 8 mph. Another day of ideal running weather! Didn't wear a heart rate monitor today, but it was definitely an easy recovery run. Still no aches nor pain on right knee!!
Monday, January 12, 2009
Slow and Steady
Daily Quote: "Come back from injuries slowly. I always tried to do too much, too quickly." --Ann Trason. Many view Trason as no less than the Joan Benoit of the ultra-distance world, redefining what female runners could do and inspiring a generation.
Its been seven weeks since my knee injury and I'm still progressing very slowly. Today I ran my typical four miler.
8:00 a.m. 4 miles. Out and back on Torrey Pines Road (partially traverses the Las Vegas Marathon route). Time, 39:10. Overall pace: 9:47. Partly Cloudy, 48 degrees, Wind north at 3 mph. Ideal running weather! Average heart rate 142 bpm (note: my maximum heart rate is 190 bpm) No aches nor pain on right knee!!
I've been wearing a Cho-Pat knee strap that has been doing wonders for my running as it prevents the pain I've been having when I go downhill...especially crossing over the 95 HWY overpass on Torrey Pines Road.
This week's daytime temperature will be in the mid 60's, which is unusually warm for this time of year!!!
I'll continue to run four milers for the rest of the week, but this coming weekend will attempt to start increasing mileage for a "Long Run." I'll start slowly with a five miler for my first longer run and build weekly from there.
Yesterday was the last day of the huge Consumer Electronic Show, I expect to take many conventioneers to the airport today, but the rest of the week should be very slow cab business as no large conventions will be in town.
I find my new hours 12:00 p.m. through 12:00 a.m. much busier than my previous shift of 2:00 p.m. through 2:00 a.m. as business dies after 11:00 p.m. as many conventioners go to sleep early. Another advantage of my new work hours is that I come home earlier, get to sleep sooner, and awake at a decent time for my run.
Its been seven weeks since my knee injury and I'm still progressing very slowly. Today I ran my typical four miler.
8:00 a.m. 4 miles. Out and back on Torrey Pines Road (partially traverses the Las Vegas Marathon route). Time, 39:10. Overall pace: 9:47. Partly Cloudy, 48 degrees, Wind north at 3 mph. Ideal running weather! Average heart rate 142 bpm (note: my maximum heart rate is 190 bpm) No aches nor pain on right knee!!
I've been wearing a Cho-Pat knee strap that has been doing wonders for my running as it prevents the pain I've been having when I go downhill...especially crossing over the 95 HWY overpass on Torrey Pines Road.
This week's daytime temperature will be in the mid 60's, which is unusually warm for this time of year!!!
I'll continue to run four milers for the rest of the week, but this coming weekend will attempt to start increasing mileage for a "Long Run." I'll start slowly with a five miler for my first longer run and build weekly from there.
Yesterday was the last day of the huge Consumer Electronic Show, I expect to take many conventioneers to the airport today, but the rest of the week should be very slow cab business as no large conventions will be in town.
I find my new hours 12:00 p.m. through 12:00 a.m. much busier than my previous shift of 2:00 p.m. through 2:00 a.m. as business dies after 11:00 p.m. as many conventioners go to sleep early. Another advantage of my new work hours is that I come home earlier, get to sleep sooner, and awake at a decent time for my run.
Sunday, January 11, 2009
Slowly But Surely (Don't Call Me Shirley)
Daily Quote: "Climate has a greater effect on the ultra-marathon than it does on any other race. Depending on our chosen race, prepare yourself by acclimatizing to hot and humid conditions beforehand." --Dr. Jason R. Karp, "Trail Runner Magazine," Race Issue 2009, pg 18.
My healing progress with my right knee is coming along slowly but surely. I've been following Allen's advice, "...to not increase your distance more than once a week, and be careful about making big jumps in distance or time." I'm currently running five times a week, four miles a day; it's frustrating considering last November I had a 100 mile training week! Oh well, the past is the past and must look at my current progress on a day-to-day basis. Starting next weekend I'll start creating a long run by adding one mile to my weekend mileage.
I'm currently 181 pounds on a six foot frame, which is a eight pound increase since my knee injury! I attribute much of my weight gain to weight circuit training as my jeans still fit, nevertheless I do wish to become lighter.
Last Wednesday night I had sprained my right wrist lifting luggage at the airport (I'm a Checker Cab driver), and my upper body weight training is now temporarily curtailed. I'm having a difficult time with injuries lately! Funny, all my problems are on my right side...right ankle aches, right knee injury, and now a right wrist sprain...I wouldn't be surprised if I could only walk in circles due to my left side predominance. I'm going to have a difficult time bowling tonight.
Last night I had a HUGE dinner at "Justins Steakhouse" inside Texas Station and afterwards we enjoyed the movie, "The Curious Case of Benjamin Button."
My healing progress with my right knee is coming along slowly but surely. I've been following Allen's advice, "...to not increase your distance more than once a week, and be careful about making big jumps in distance or time." I'm currently running five times a week, four miles a day; it's frustrating considering last November I had a 100 mile training week! Oh well, the past is the past and must look at my current progress on a day-to-day basis. Starting next weekend I'll start creating a long run by adding one mile to my weekend mileage.
I'm currently 181 pounds on a six foot frame, which is a eight pound increase since my knee injury! I attribute much of my weight gain to weight circuit training as my jeans still fit, nevertheless I do wish to become lighter.
Last Wednesday night I had sprained my right wrist lifting luggage at the airport (I'm a Checker Cab driver), and my upper body weight training is now temporarily curtailed. I'm having a difficult time with injuries lately! Funny, all my problems are on my right side...right ankle aches, right knee injury, and now a right wrist sprain...I wouldn't be surprised if I could only walk in circles due to my left side predominance. I'm going to have a difficult time bowling tonight.
Last night I had a HUGE dinner at "Justins Steakhouse" inside Texas Station and afterwards we enjoyed the movie, "The Curious Case of Benjamin Button."
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