Wednesday, December 27, 2006

Recap: Week 5

I have completed another week of 30 minute runs, with intervals of 5 min run / 5 min walk, repeated 3 times. So far so good. I've been running at a pace of about 5.7 mph and walking at a pace of about 4.2 mph, for a total of about 2.25 miles in 30 minutes.

I think that my problems with my calves are behind me now - but I am still having some pain in my right foot (where the Jones fracture was). The pain doesn't happen when I run, only aftewards. I'm going to discuss this with my doctor tomorrow.

Next week is a big step up - intervals of 10 minute runs and 5 mninute walks, repeated 3 times...


Running Log:

12/24/06

40 minutes on the eliptical at a moderate pace. Didn't have any access to a treadmill (and forgot my running shoes), so wasn't able to run. Eliptical is better than nothing.

12/27/06

Time: 45 minutes
Distance: 3 miles
Notes: 7:30 warm up, 7:30 cool down. Intervals of 5 min run / 5 min walk repeated 3 times. Walking pace: 4.2 MPH, Running Pace: 5.5 MPH. Felt good - this week should be pretty easy.

12/29/06

12/27/06

Time: 45 minutes
Distance: 3 miles
Notes: 7:30 warm up, 7:30 cool down. Intervals of 5 min run / 5 min walk repeated 3 times. Walking pace: 4.2 MPH, Running Pace: 5.5 MPH.

Recap: Week 4

I think things have slowed down a bit - probably because of the holidays. I only have 2 runs in my running log, but I know I did a third one in there somewhere.

At any rate, I'm up to 5 minute run, 5 min walk intervals. I'm doing my walk at about 4.2 MPH (14:20 min/mile) and my runs at about 5.5 - 6.0 MPH (10:20 - 10:00 min/mile). So far, so good.

My doctor says that I have a mild case of plantar fasciitis so he's given me a brace to sleep in, some anti-inflamatory drugs and we'll possibly look at orthodics next week. We'll see how all of that goes.

I also went up to Vermont this weekend - which killed off some of my running time. I was able to use the elliptical for about 40 minutes at a moderate pace, which is better than nothing. Hopefully, I will be able to get a full week in this week. The 5 min run/walk intervals feel pretty good - so I'm not too worried about increasing them up to 10 min run / 5 minute walk in week 6.

Running Log:

12/18/06

Time: 41:30
Distance: 3 miles
Comments: 1 lap walking, 1 lap jogging. Completed week 4

12/19/06

Time: 45 mins
Distance: 3.10 miles
Comments: Moved on to week 5. Walked for 10 minutes, then ran for 5 / walked for 5, repeated 2 times. Felt good, calves didn't bother me at all.

Saturday, December 16, 2006

Recap: Week 3

Well, I guess my injury wasn't as bad as I originally thought. I started to feel better within a couple of days of hurting my foot - most of the pain is gone by now, but I still feel pain if I press directly on a couple of spots.

The good news is that it doesn't seem to hurt at all while running, so I got back to it. My goal for this week was to run 3 times for 45 minutes, at a pace of 13 - 16 min/miles. I've done two so far, and have the third planned for tomorrow morning.

I did both runs on a treadmill, and would walk for one lap (at a pace of about 4.1 miles/hour), then run for 1 lap (at a pace of about 4.5 miles/hour). It's not supposed to be taxing, and I think I'm doing well. I'm still experiencing some tightness in my calves, but it seems to get better as the run progresses.

Week 4 is going to be the same as Week 3, except that I'll do this 4 times next week. Here's my running log for the week so far:


12/12/06

Time: 43 min
Distance: 3 miles
Comments: Treadmill - foot felt good - didnt hurt at all. Still hurts when i walk barefoot.

12/13/06

Time: 42 min
Distance: 3 miles
Comments: Walked 1 lap (4.1 mph), ran 1 lap (4.5 mph). Felt good, felt like I could do more.

12/16/06

Did a nice leisurely stroll around the park. Didn't really check times or mileage, but would estimate to be about 3 miles. Was planning to have another run this evening, but procrastinated. Will catch up with the third run tomorrow morning.

Sunday, December 10, 2006

INJURY!!

Well, I've really done it this time...I had a pretty good week2 - was looking forward to finishing it out over the weekend with a run on Sat night and another run on Sunday - but that doesn't look like it's going to happen.

On my way home from dinner on Friday night, I tripped and twisted my foot. This is the same foot that I broke this summer (Jones Fracture) - and I feel like I did the exact same thing. Fortunately, it doesn't hurt nearly as bad as it did this summer - and I am able to put some weight on it.

I'm going to try to use the eliptical a few times this week, provided that it doesn't hurt - and take it from there. Fortunately, I'm not at the point where I had TOO much invested in this whole thing, and hopefully, it's something I'll recover from relatively quickly.

In the meantime - here's my running log for week 2:

Running log
12/04/06

Time: 35 min
Distance: 2.5 miles
Notes: Treadmill. Walk/Run intervals. Felt it in my calves and hamstrings - stretched it out afterwards.

12/06/06

Time: 32 minutes
Distance: 2.3 miles
Notes: Treadmill. Right calf tightened within a few minutes of starting. Going to aggresively stretch over the next few days.

Nothing related to running here...just having breakfast at Cafe K in manhattan - thought this was a cute picture.

Tuesday, December 5, 2006

Skipping week 2

Week 2 of my training program was supposed to be 4 repitions of 30 minute walks at pace of 17 - 20 min/mile. This is a pace that's really comfortable to me, so I decided to advance to Week 3. Week three is supposed to be 3 repitions of 30 minute fast walks at a 13 - 16 min/mile pace.

I tried my first one on a treadmill last night. 13 min/miles are a bit too fast for me to walk - so I went down to a 14 min/mile, and half walked / half trotted the distance. It felt pretty good - and I was able to complete 2.5 miles in 35 minutes.

By the way, for those of you wondering which training program I'm using - I've decided to use The Non-Runner's Marathon Trainer by Whitsett, Dolgener and Kole. I found the stories in the book inspirational, and felt that it was something that I could relate to. They also do a really good job at helping you identify and treat injuries as they happen, so that they don't force you out of a race.

Sunday, December 3, 2006

Progress Report: Week 1

Week 1...got off to a bit of a slow start. The goal for this week was to walk for 30 minutes, 4 times, at a pace of about 17 min/mile. Averaged about 15 minute miles, and fell into a nice local routine. Had a bit of a lull midweek while traveling - wasn't quite as disciplined as I would have liked to be about hitting the treadmill while traveling. Made up for it nicely at the end of the week. Unseasonably warm weather got me outside most days.

Am going to get more serious about the stretching - as I'm sure that this will be really important in the coming weeks.

Plan for this week is to do the same as last week - 4 walks/runs this week for 30 minutes at a pace of 15 min/mile. Hopefully, being home this week will let me be more serious about the exercise.

Running log

11/26/06
Time: 30 min
Distance: 1.76 miles
Notes: On the treadmill. First run, felt good!

11/27/06
Time: 32 minutes
Distance: 2 miles
Notes: 88th/Amst to 72nd/Bway and back

12/02/06
time: 25 minutes
Distance: 2 miles
Notes: Same outdoor run


12/03/06
time: 25 minutes
Distance: 2 miles
Notes: Same outdoor run