Did a fast (for me) three miles tonight. I was under 32 minutes with a HR of 160/bpm. Had to spice things up. :D
Cheers!

3 miles 34 minutes 152/bpm. Allergies are making this difficult. I'm feeling the drain. I should not be working that hard for that distance. Not a good sign.
Cheers! Ian, living and learning.

I'm feeling the drain. I should not be working that hard for that distance. Not a good sign.

*best Scooby Doo impression* Ruh Roh RAggy well, you know the signs of trouble maybe this year you will be able to head off any serious issues before they complicate your progress.

I walked today but my heart wasn't in it. I was more interested in what a great day it was. lol I need focus!!!!! :rolleyes:

I'm baaaaaaaaack! Oh my gosh, I walked like crazy while I was in NYC. I got blisters in the weirdest places on the bottoms of my feet! My first day there, I walked from 14th St to 54th st. and back. Each day I walked at least that much.
It was so fun, though! I wish I wouldn't have lost my pedometer . . . . I have no idea how far I walked each day.

I feel for you, Ian. Allergies suck.

I sure hope so Futs. Early to bed might help. I fell asleep after dinner which is very rare. Went out like a light too. Throat is still giving me trouble.

Glad to see you back livinginchaos. I love to walk a lot when I visit too. Now I'm actually looking forward to running when I visit a new city. :D
Beddy boy.

Welcome back Living we missed you. We are going to DC this summer you just reminded me to buy very comfortable shoes and not to forget my pedometer lol.

I walked three miles today towing Garretts wagon with baby and sick dog inside. I was afraid the dog would hurl in my car on the way to the vet lol. But, its a gorgeous morning and I intend to fully abuse it and my day off.

Have a great day, get some rest Ian
Cherity

What are you going to do to abuse your day off, Nucking?! You're lucky it's a gorgeous day!!

Comfortable shoes are a definite must for DC!
Have a wonderful weekend, y'all!

I put in job applications. lol Nice day off huh? Aww well if it gets me out of where I am now I'll be one happy camper. Soon, I'll waste the rest of the day sleeping for work.

Ran my three miles thinking I could go out really slowly and come back stronger than I went out but that's not what happened.

I went out slowly and stayed slow but still came back with a HR that was too high for the time it took me to do the distance.

I'm not sure how I'm going to handle this allergy thing. Sunday I'm slated for a seven mile run but I may have to resort to 10's and 1's to get it done.

My throat is better but I"m tired and feel like if I push much tonight I'll be sunk tomorrow.

From past struggles with allergy season I know if I stop entirely I'll end up with a sinus infection and I'll be dead anyway. So I must keep moving to avoid that senerio. Just how to go about backing off enough to continue is the question.

I'll try to get some solid rest tonight and see if I can keep the stresses down tomorrow, then look at Sunday when it comes. I have to keep going or I'll end up on my back, stuck firmly in a funk. It's happened before where I've lost months of work due to not being able to lift a hand to help as the season sucks the life right out of me.

Normally when I'm fit my cardio seems to flush the system and reduce my symptoms but this year seems to be a bad one.
Cheers!

Careful attention to sleep and staying calm, some good food still made me leery this morning when I headed out.

Seven mile, my longest yet. Finished slowly at 1.28 or 88 minutes. I had a friend want to join me so the first mile was dead slow with lots of breaks but he turned back home at the mile. I ended up back after the seven miles with a HR of 136/bpm which is right in the range I should be in. So I am guessing that with some solid rest I should be right back in the swing of things.

I put the new dog in a kennel in the shop last night so I didn't have to be tempted to rise at 4:30am to take her out. That alone helped recoup some energy.

The run felt wonderful too. I was high all the way through and finished very charged up. At the end I was still able to breathe comfortably through my nose if I wanted. Glad I didn't back down from this one. It was raining and very windy and I fought the wind all the way home but took it very slowly and watched my exertion carefully so as not to burn out before I was finished the distance.

I'll have to start taking some sport drink with me. I was out for nearly an hour and a half and I was feeling hungry when I finished. I'd have been some kind of dry too if it had been warm out. Fortunately I got back and John was preparing a ham and egg breakfast fit for kings. I guzzled OJ and piled back a mess of food. Might nap briefly this afternoon if I think it might help.

It feels so strange to be that far away from home on foot. :D I finally hit the highway today. Running on pavement for the first time since I started back in October! I'm so excited to be doing this. The Manitoba Marathon is on June 19th and I just don't have enough time to taper to run the half mary. If I can stay healthy, I'm set to run my first 10 miler that weekend. If I hadn't had that infection in February I'd be running my first half marathon!

I'll remain content to have run 16 miles this week under adverse conditions and am still healthy and happy coming out the other side. And look Mum... no injuries! Legs are corded and lean. 170 pounds and pumped up to be living a dream.
Cheers! Ian.

You got a new dog, Ian? What breed?

I walked today - only 2 miles, but the walk also doubled as a nice chat with a friend :)

Yesterday I shot the rapids on the Roseau River for three hours or so, swam down too big spilling rapids and fought the canoe around two bends in the river before my feet could once again stand on solid ground again after the accidental spill. It was a coldl swim and I got a bit banged up on the rocks. Glad the bolders were round! ehhe My bruised knees seemed to still function today.

I need to find a site to tell me the flow rates on that dang river daily. It was pretty exciting coming down with Boo with me and one other canoe of friends. Class 2 and 3 rapids aren't the biggest, but they were all fun I'll tell you. I let Boo take a round in the stern and well... her confusion and a wrong stroke got us broadside to a standing wave at it was all wet after that!

It was a great day out though. I'd never been down when the water was that fast. It was a thrill and once I was wet I just went right at all the difficult stuff the rest of the way home.

With my struggles last week with my running and my big run on Sunday and canoe intensity on Monday (Happy Bday Queen Victoria!) I went out to run today quite cautiously.

I went out as slow as I could for the first mile and then stayed as slow as I knew was correct with my breathing throughout. I got back and my heart rate was perfect at 136/bpm but I nearly choked when I saw my time at almost 38 minutes!

That's a good indication of the heavy nature of my work load recently. Between running, allergies and the adventures on the river I guess the body is showing signs of wear! I'm so pumped that I was smart enough to back off the throttle and keep my HR low. Although I'm tired tonight I know I did not hurt myself by running today.

livinginchaos - the new dog is a pointer cross. She's a two year old sprint sled dog. She got sour last year doing early land training when it was so wet here and Dave Hochman (http://www.bluestreakracing.com/drivers/hochman.htm#top)
needed to make room so although the rest of the story is good, I'll spare you all the long winded tale.

She's a light weight rakishly thin whippet like conformation. She's quick on the uptake which is going to be fun as we gain her trust. Dave is local and we know some of the same things about dogs. He comes over to play guitar and sing with us sometimes. He plays a good harp and is very competent with a recorder. I've been trying to connect with a dog from him for years so when this one came my way I jumped at the chance. The price was right too! I'm a big dog lover. More horses will arrive as soon as I can tune up the fence!
Cheers!

Had my first decent workout since reinjuring back. It felt good but I am not going to push it. I'm going to do light to medium workouts untill Friday than it is off to Leadville for RnR and world class fishing. JUST what the doctor ordered for a fragile back. Good looking dog Ian, she is a keeper. I might be able to find you those flow rates for rivers in Manitoba, I will let you know if I find something. Good to see the walking sessions are going well for Futs andLIC( livinginchaos).Good luck in that job hunt Futs. Capt Kylos

Good news capt! Slowly but surely you'll get back into it. Fishing pics to follow, I'll be waiting. :D
Cheers! and good luck.

Had my first decent workout since reinjuring back. It felt good but I am not going to push it. I'm going to do light to medium workouts untill Friday than it is off to Leadville for RnR and world class fishing. JUST what the doctor ordered for a fragile back. Good looking dog Ian, she is a keeper. I might be able to find you those flow rates for rivers in Manitoba, I will let you know if I find something. Good to see the walking sessions are going well for Futs andLIC( livinginchaos).Good luck in that job hunt Futs. Capt Kylos


Great news Capt!!!! :D

I got the job!!!!! Only they needed me to start right away so I'm working 3 jobs right now but its nothing I can't handle for three weeks anyways then I have a week off from all my jobs to regroup.

Walking ummm yea thats what I've been doing. Carrying the dumb dog in and out of the house cause he was too weak to walk. Spoon feeding him and giving him fluids thru a dropper but hey he's gonna live!!!!!!!! And I've got a new devoted fan. :D

I get lazy this time of year every year. I just want to play, play, play!!!! :D

Three jobs Futs? Oh heavens. Will there be anything left of you for your grand kids? :D

I did not run yesterday and might not again today. My body continues to fight hard against something. I'm better today but we'll see how I feel tonight. I might go for a jaunt then with one of the girls.
Cheers! Ian

Ran my six miles today. 1:18.30 which is so flippin' slow! HR was 128/bpm though so I was happy enough with that. Bonnie came with and wasn't feeling strong but I didn't need to be quick today.

I didn't run Thrusday or Friday because my immune system was just fighting too hard. Last night my pulse had dropped back down to 52/bpm from the 60/bpm it had been since after Tuesday's run. So I figure I was safe to run slowly and gently today. The time is embarrassing but I feel ok now and I bet I get my run in on Tuesday so it's better than a kick in the head.

Had been lurking here and there on this forum, and decided to give it a try. I "run" for an hour in the morning, IF I can get in that much time before I take my son to school. (What I call running is probably a slow job to most of you. I go usually 4 - 4.5 mph.) Often I only get in 1/2, and it's on the treadmill, oh well ya do what ya can. Then, after I take my son to school, I walk the baby for a hour or so, usuallly we put in 3 - 5 miles, depending on where we walk. In the evenings I take my son to the dam and we walk 3 1/2 miles, then play teetherball and swing at the playground, and then we run the steps - there are 123 on one side of the dam, and 158 on the other, with a smaller set at the bottom. We run the smaller set 5 times because there are only 36 steps, then we do the larger sets once. Actually I can't make it up all 158 w/o stopping. That's my goal by the end of the summer.

Nucking, what are your three jobs? What do you do with the baby while you work? Does he go to daycare? I've been thinking of getting a job, but I'd have to put baby n daycare, and my son gets off school at 3:30, and has to be picked up. My older two get home at 3:00 and take the bus home. I can't imagine working 3 jobs!

Ian, I hope you're feeling better. If you just have a cold, not in combo with your allergies, you can take a product called Airborne, it's amazing! Just be sure not to take more than 3 or 4 a day, and take it a couple of days past when you're feeling better. I get mine at the grocery or health food store.

Jazz

I'm not very likely to chew you out Cherity. I just can't think of any reason to think you are not doing your best at every turn.

Emotional resiliency is a big benefit for me doing this running thing.


It's so difficult to let it go. I cling to my time running like my life depended on it, which it might very well do. I miss the point entirely by pushing hard enough to show signs of over training.

It is supposed to be about finally loving myself.


I'm am so jacked about running it's not funny. Never in my life have I been able to sustain anything like the consistency I've displayed in running. I always over shoot the mark by such a wide margin that I implode in exhaustion or injury or both. So although I'm a little over the line recently, I'm not hurt. I'm just a bit tired and that's wholly understandable given that allergies suck the life out of me.

I had a good stretch this morning and although I am ready for bed, I'm not sore anywhere and my legs feel strong. With a little sleep, I'm looking forward to a milestone tomorrow.

I have been sticking pretty closely to John Stanton's "Running from Start to Finnish" and I've been watching my times drop to the point I'm almost at the bottom of the scales for projecting times for races. I sure hope I can run something fun in the fall. If I can only stay healthy!

Cheers!
Hi Ian,

I found this post to be so inspirational. I will have to go back and look through all of your posts to watch this journey of yours. I started walking a couple of years ago, and then, when I got pregnant with our 4th child, started riding my bike too. I rode 10 miles a day until I was at the end of my 6th month, at which time it was winter, and my OB wanted me to stop. Then, last year I started running, because I didn't have time for all the walking and riding. I still walk and ride, just wanted to augment with running. Anyway, I'm overweight but feel a million times better physically and emotionally since I've been exercising, and feel better everytime I get out and do whatever I'm doing.

I just wondered, since you're SO active, are you married and do you have kids? I always feel like such a slug. I get inspired by what people do, and want to do more, but never feel like I do enough. From what I've read, it seems like your day is brimming with physical activity.

I forgot to post in my last post that I also still ride my bike. A few weeks ago my psychiatrist suggested I go to this particular park to walk, and I knew they also had a bike path, so I went there to ride. What I didn't realize was that the "bike path" wasn't just a bike path, but a city wide bikeway! lol After about 3 miles, I was thinking, "hey, Toto I don't think we're in Kansas anymore". That didn't bother me, I just didn't know where in the heck I was going. The bikeway was beautiful and really well trafficked though, so there was no way to get lost. I ended up putting on just under 20 miles, which is a little more than I do over the weekends. Usually about 10 miles my hands and toes start to get numb, and also, I have no bike repair skills, so I always worry that something will happen. I do have a brand new Trek bike, so I hope I'm good for awhile.

Jazz

Well, I've been lax in exercising, but I have a really really good excuse. I was in Chicago for work at the ABA (applied behavior analysis) conference. We left Thursday afternoon and got back at 2am Monday morning. It was a good conference, lots of information. I even met Jack Michael and had him sign my Concepts and Principles book :)

jazz - I LOVE Airborne!! it works great! welcome to the exercise forum!

I just wondered, since you're SO active, are you married and do you have kids? I always feel like such a slug. I get inspired by what people do, and want to do more, but never feel like I do enough. From what I've read, it seems like your day is brimming with physical activity.

I forgot to post in my last post that I also still ride my bike. A few weeks ago my psychiatrist suggested I go to this particular park to walk, and I knew they also had a bike path, so I went there to ride. What I didn't realize was that the "bike path" wasn't just a bike path, but a city wide bikeway! lol After about 3 miles, I was thinking, "hey, Toto I don't think we're in Kansas anymore". That didn't bother me, I just didn't know where in the heck I was going. The bikeway was beautiful and really well trafficked though, so there was no way to get lost. I ended up putting on just under 20 miles, which is a little more than I do over the weekends. Usually about 10 miles my hands and toes start to get numb, and also, I have no bike repair skills, so I always worry that something will happen. I do have a brand new Trek bike, so I hope I'm good for awhile.

Jazz

I don't think I'm "so" active. I run four times a week. The rest of the time I seem to drive kids somewhere! :eek:

If you are getting numb maybe you might benefit from getting someone that is skilled to set your bike up for your particular confirmation. :confused: That sounds really unpleasant to go numb.

I'm glad you find something good in my struggles. I'm not sure I could stomach reading my lame attempts to get started in this again. ;)

I'm learning as much from listening to my body and learning not to "bull" through everything as I am from any other part of this process. I'm absolutely loving the pace and care with which I seem to be able to apply myself in this. I expect the dextroamphetamine as from anything else. Although I'm really beginning to wonder if it hasn't got more to do with the time of life.

I'm 46 and I've heard from a knowledgeable source the men usually don't reform in prisons until this age. That's lead me to speculate I may be more teachable now that the testosterone isn't quite at the levels that it might have been previously.

I'm having to back away from my progress plans a bit just now. My immune system is at full throttle trying to keep the mold and pollen in line. I didn't run today. It's going to be raining tomorrow but I'll probably run anyway, then try my 8 mile on Sunday. Hope it's not raining! 8 miles will be another personal best for distance if I can do it. I'm starting to draw attention from the old timers locally. They all know how far away from home I am when the see me out. It's kind of funny some of the comments I'm getting.

I should have run 27km this week but had a meeting tonight on ODD that I didn't want to miss and the rest won't hurt me. As is, I'll still likely get in 22km which seems so much better than none! :rolleyes:

This running thing has settled right into my bones. I hope I can keep it up.

I am married and I have three girls, four including my wife. :foot:

I'm active but there is time enough for everything that's important. I worked quite a bit this week which was so good for me! I'm self employed and I tend to ignore some of those responsibilities. You remember those income tax forms? :confused:

Between the meditation and the running I feel like I'm doing my best to balance my efforts physically and mentally. The exercise is a fundamental building block of my ability to function.

I'm such a gear head. I'll I want to do is run over to your place and help you dial in your bike so it's perfect for you! eheh

Thanks for the nod on "Airborne", I'll have to check it out.

Livinginchaos, do we get a report on the conference? :D

Cheers! Ian.

Thanks for the welcome Chaos!
Ian,

I read your profile and you ARE active! I think ppl who are might not see it as clearly, but it's all relative, huh? Common over! You could teach me bike repair, that way I won't worry when I hit the trails! I don't even know how to change a tire. LOL
BTW, the telescopes are completely awesome!

Hope you hit that personal best this week!
Jazz

Three jobs Futs? Oh heavens. Will there be anything left of you for your grand kids? :D

I did not run yesterday and might not again today. My body continues to fight hard against something. I'm better today but we'll see how I feel tonight. I might go for a jaunt then with one of the girls.
Cheers! Ian

Yes, three jobs and I really thought I could handle it but things are not going to well. Imagine my surprise at that. :rolleyes: I've been offered a job that could replace all my jobs and surpass the income I'm currently bringing home but its a very hard choice since I'll be away from home from 12 pm to 10:30pm when the kids start school I will only see them on Sundays and when I get them off to school. I'm very angry right now and not sure its justifiable but Doug wants me to take the job so he doesn't have to get them up in the mornings anymore I feel he's being selfish or maybe I'm being selfish who knows anymore.

Yesterday, Doug and I were fighting about the job, my sister in laws and sister made me angry so I ended up walking out on Doug and hanging up on my entire family by the end of the day. I walked from around 9pm to 1am last night I'm not the nicest person to be around lately if you can't tell already. I told Doug this morning that his insistance at me taking the job was like saying he didn't want me around because I'll see him an average of 2 hours a day he looked kind of shocked I don't think he even realized how much of a change it would actually be.

Anyways the stress has been really good for my walking lol I walk an average of two miles a day now. Two more weeks and things will settle down nicely for us until then my goal is to avoid as many people as possible lmbo. :p

Nucking, what are your three jobs? What do you do with the baby while you work? Does he go to daycare? I've been thinking of getting a job, but I'd have to put baby n daycare, and my son gets off school at 3:30, and has to be picked up. My older two get home at 3:00 and take the bus home. I can't imagine working 3 jobs! Jazz

I work 3-12 hour graveyard shifts in a long term care facility but have put in my notice so will only be working there another two weeks. :D I work 3-12 hour shifts in home care meaning its one on one, the workload is easier, I get to know who I'm taking care of and I don't leave work feeling like I've accomplished nothing. Before, I started working in home care I worked on average 5-6 10 hour days at the nursing home so the work load really hasn't changed much. I also work at home as a research analyst for a bank this I can do for about two hours a day due to my hyperfocus abilities and make it appear as though I put in 8 hours they don't really care whether I put in 8 hours as long as they keep getting good results.

My husband works first shift and I work graveyard so one of us is home with the kids all but a few brief hours in the morning when our shifts overlap. My sister lives two blocks down from us and runs a daycare I don't worry about the care my kids are getting much because she adores my kids. My only complaint is that she doesn't follow most BMP's because they make her feel mean but I think it has its benefits too since they talk to her when they feel they can't talk to me and I get a birds eye view and I don't follow most of her rules when I watch her boys either. :rolleyes:

Something to look into would be home care. If your in the market for a job try home care its reletivly easy and you don't need special training if your start as a caregiver. Basically, you sit with an elderly person who is afraid of being old, help with some light housework, laundry, cooking meals, reminding them to take their meds and playing cards or reading the paper with them. They are generally just extremely lonely and grateful to have someone with them and treat you kindly. The bonus is the hours are extremely flexible generally starting at 4 hour intervals going up to 24 hours which wouldn't be that great for a family but you could probably manage 4 hours without disturbing your family life too much. Its hard to leave home I know after Garrett was born I cried on my way to work for two months everytime I left but in all honesty it was me, he doesn't appear to miss me. lol

Ran my three today in a little less than 32 minutes. I hoofed it in the heat and humidity. It felt fast and tough but my HR was only 152/bpm when I got back. A week ago I did the same time in much cooler conditions and sat at 160/bpm so I guess even staying up until 2:00am this morning didn't kill some of my progress.

I should have run yesterday but didn't foresee the day clogging up so badly at the end. I did go to a really interesting meeting on ODD and was glad to have taken the time to go.

This means that I'm slated now to run three days in a row then break for a day and do 8 miles on Sunday. Yikes. This is all getting really weird. I looked at the route and it's long. My mentor in all this says I shouldn't even bother with speed work until I'm doing 100km/wk. If I complete this week as planned, I'll have covered a little over 27km! HELP!

I've been reading all the race reports from the NCM in Ottawa last week on the "Running Room" board. It's killing me to not be running the half mary here on June 19th. I need to go and find a date to train for and buy my ticket to misery soon. I just can't get motivated to run a 5km or 10km race as I've done absolutely no speed work and am still hovering at the bottom of the pace charts.

It was sobering to look at the times for a "full" and find that if I was at the height of optimism I could foolishly plan to run a marathon in almost five hours! Can you imagine being on the road that long? I'm sure I'd die a miserable death. I am dreaming constantly of running a "half" to finish though. I can see spending two hours plus now. This is becoming a hard core addiction.

Balancing my immune system against the need to run and remain healthy has fired all my interest up again.
Cheers! Ian.

Ran my three miles pretty darn slowly today. Better than 37 minutes and only as low as 140/bpm on return. RHR last night was 59. Easy does it.

Throat was swollen this morning again. I'll see what it's like tomorrow before committing to make the mileage on Friday.

I covered 54 miles in May and missed three runs totalling 9 miles.

Hope you all aren't trying to follow Futs around! Busy woman!
Cheers!

Even though my life has been less the wonderful lately ... I have managed to clock in at least 60 mins a week in constant cardio. I due to my heart - I can't run yet. So I do interval training on inclines or resistance on the elliptical.

I must say ... I am starting to trim down nicely.

perhaps I should rethink this cardio-is-icky thing. :)

Ian...

Read some your last few post.....Thanks..It reminds me not to allow my schedule to dictate my frequency of workouts...:)

Even though my life has been less the wonderful lately ... I have managed to clock in at least 60 mins a week in constant cardio. I due to my heart - I can't run yet. So I do interval training on inclines or resistance on the elliptical.

I must say ... I am starting to trim down nicely.

perhaps I should rethink this cardio-is-icky thing. :)
Ya! I'm just hovering around the 170 mark now but my legs are sure trim! :) I'm still carrying too much weight but not by much. When I have most of the bases covered, I tend to just naturally look after mysef better which is when I tend to lighten up my diet. It's been worth 5 pounds over the last couple of months. :D

I'd just love to look as good as I feel some days. I guess I'm just not quite feeling good enough yet so I'll have to work on that. :p

Cardio makes me giddy if I'm working it in the 70% of max zone. It's the best anti depressant med I've every dreamed possible. Stupid silly with a lust for life most days. :eek:

Doing what we can and you seem to be is all we have to offer ourselves. You seem to be branching out. Is this on the instruction from doctors? It's great to hear you're on track.

===========

Cardo, self employment has it's perks. :rolleyes: Actually I did more than run this month according to the statements. ;)
Cheers!

Yesterday's run made three days in a row. I haven't done that before and I'm not suffering. I stayed up last night until the birds were singing doing some writing and I'm not even grumpy this morning. Maybe later! :P

So a bit of sleep tonight and I should be good for tomorrow's eight mile trek.

I've been panicked about the allergies showing my immune system to be suffering and I don't think it's that big a problem now. It seems as if when I can keep my heart rate down below 70% of max I really don't show the stress of running much at all. Even with three days in a row I'm fine.

Now we'll see how it feels Monday if I get my full distance in tomorrow. Gee that feels like a long way. It's likely going to take me somewhere around an hour and 40 minutes to run it. Yikes! Am I pumped or what!

Jim (biker) inspired me to make a start in this very deliberate methodology. He's not been around for a long time but I run with him often in my memories of him. I hope he's doing well and continuing to climb those hills on his bike with vigor and a hard edged mind of focus. I sometimes wish he could see how far I've come.
One step in front of the last. Ian.

*deep sigh* I miss Jim :(

lol Ian people trying to keep up with me, I can't even keep up with myself. :rolleyes: :(

I've lost 8 pnds though in the last two weeks; but, haven't been able to enjoy my walks. Now they are an outlet for my anger before going home to a husband and 3 kids. Things are getting really bad at the nursing home due to budget cuts we are expected to neglect our residents for the sake of the all mighty dollar; its frustrating, depressing and leaves you feeling like he** at the end of your shift. What did I do today? NOTHING. So, I walk and I walk because its that or scream.

Your situation at the nursing home sounds like it sucks, Nucking Futs. Walking is a great stress relief for me too, but sometimes, that scream sure sounds marvelous!!

I've been really wanting to get out to walk, but I've been sick. I went into the ER on Wednesday, diagnosed with a kidney infection. So, I've been miserable and calling in sick at work. Then, I went into the ER again this morning with the worst kidney pain - turns out I have 6 kidney stones!! 6!!!! They sent me home with a prescrip for Vicadin and said I'd have to wait it out.

I think I'd much rather be walking.

Hope you can see something positive at work soon Futs. It's a grind for sure.

livinginchaos, I hope your meds bring you back in line soon.

I had a rocking good run today but sleep is quickly becoming a priority so I'll have to make this short.

8 miles which is the longest run to date. I was fast today and I think it was because of the food primarily. I had a big pasta meal last night an a big carb fest for breakfast.

I was all done the eight miles in an hour thirty three minutes. That was faster then my run on Friday that was only three miles. I came back and my HR was 140/bpm which is in my zone.

In the last mile I could still run and breathe comfortably through my nose. I could converse freely without gasping for air even if I was only talking to myself.

It was raining steadily and the wind out of the north was about 30km/hour. I ran four miles out into the wind and then four with it at my back.

I took water this time. A little more than a half liter and that helped. It was cool today but I'm looking at some of the devices for strapping fluid and gels to run with.

http://revelsports.com/amphipod.asp This is one I'm considering. They were great to deal with on the phone when I had questions. I've got to go to the city this week so I'll have a look at what's available locally then bit the bullet.

Stronger and stronger I get. I love it when I have those break through runs where expectations are low and then "Boom" my attention to detail and hard work in preparation pays dividends like it did today.

It was miserable to run in the cool rain. I nearly lost my nipples. I began running while holding my shirt off my left nipper at the two mile mark. When the water hit them in the shower later I thought they'd be better off amputated.

I had also forgotten to apply some kind of lube to the insides of my upper legs and chaffed really badly there too. When I applied lotion there after the shower, PU thought I was indictating child birth was about to take place by the noise I was making. :P

I'll need some rest after that run. I felt myself getting very tired right after I was showered, fed and dressed. Actually I ate quite a bit before I showered or even stretched. I've pretty well eaten on and off for the balance of the day. I'm going to have a number of eggs for brekie tomorrow. Maybe bacon too, and some fruit, and... well lets just say I'm still needing some feeding! Weird.
Hope you all had a great weekend.
Cheers! Jim wannabe - Ian

I've been really wanting to get out to walk, but I've been sick. I went into the ER on Wednesday, diagnosed with a kidney infection. So, I've been miserable and calling in sick at work. Then, I went into the ER again this morning with the worst kidney pain - turns out I have 6 kidney stones!! 6!!!! They sent me home with a prescrip for Vicadin and said I'd have to wait it out.

I think I'd much rather be walking.

The ER doctor's always tell my husband the samething and he never passes them himself. We've found ourselves a great (forgive my spelling) Urologist who prescribes my husband a med that helps break them down and make them easier to pass and far less uncomfortable and painful. My husband has also had to have two stints put in, if you've never had one and should need one please be sure to buy yourself some heavier sanitary napkins as the stint doesn't allow you to hold it for very long. :o

Wanna hear something really funny?


I now work four jobs lmao :eek:

Well, I'll only be working four jobs for 3 days and then I will be finished with nursing I have already given my scrubs away except for the ones I'll need for the next 3 days and my last day working full time for the bank will be tommorrow. I'm really very sad right now, nursing has always been my passion and I've never wanted to do anything else in my life; but, when something you love leaves you ill everyday its time to hang in the towel.

My new job is in sales and my base pay is more then what I was bringing home before and that was 3 jobs not to mention the incentives and bonus'. I'm not saying I won't go back into nursing but it will only happen after I graduate from nursing school which I've decided to add basic business management to my course load I won't be going back as someone's petty **ss ant again.

So, my new job is really very petty and not very challenging but the people I've met are funny and interesting in their own right and I need to rest my mind right now.

My walks have slowed some I'm at peace with my decision and I've found that I'm starting to notice my surroundings again and take note of the beauty around me and I don't feel the need to pull the baby in his wagon I just let him lead the way.

Even if in the long run the new job doesn't work out it gives us about 1500 to put in the bank a month and I told my husband that I don't really care what I do as long as its a job I can leave at work while I've got the stress of school on my shoulders when you work with people you cannot do that.

All my love,
Cherity

ps Ian it was nice to see that your enjoying your runs again and that your once again getting pumped I do hope that you'll make it to a mini marathon at least once this year.

It sounds like you are already feeling so relieved, Cherity!

I wanted to walk today, but it was my first day back to work in a week and I am exhausted!
I'll try again tomorrow.

Cherity -
Your husband gets meds to break down the kidney stones? That lucky duck. I have an appt with the Kidney Stone Institute on Friday. I hope they can do something so it's easier on me these next 5 times. . . .

He had a hard time too. I felt awful because when I was in delivery with Koda he had asked "does it hurt that bad?" meaning is it really awful not the way I took it as shut up and stop being a baby lol. And I looked over at him, glared and thru clenched teeth said I hope you get kidney stones then you'll have the answer. He's a good sport though and doesn't hold it against me.

Wishing you the best of luck, I'd honestly hold off on the walking it seems the more wore down he gets the harder his body fights passing the stones.

Monday I was so tired my eyes watered all day. I could have slept all day without effort. If I'd been smart I would have had a nap at least.

Man did I put away a lot of food after that run! Whoa. I can't remember the last time I went through so much food in a day. :)

I read somewhere that one should nap for a third of the time you've run or something like that. Sounds like a good excuse to lie down for a bit on Sunday afternoon at any rate!

I ran tonight late and I'd just eaten quite a bit. I had no expectations of speed that's for sure. I did my standard 3 miles but was a snail at 37.15! HR was right on the money though and that's what I was after most of all. 140/bpm.

I did no warm up or strength exercises but did stretch well afterward.

I have continued to get stronger. Even after that big run on Sunday I have no goofy sensations anywhere due to the running. I had a spongy feeling crop up once in a while in my knees, but even that's gone now.

If I stay healthy, I'll run this week out as it stands and try my hand at 9 miles on Sunday. That will bring me to the point of having my weekly runs totalling my LSD run on Sunday. The following week I propose to add my 10% to the weekly distance by adding two miles. One each to two of the three mid week runs. I haven't decided which ones yet.

Then that week I'll repeat the 9 mile. The following week I'll drop the LSD back to 8 then follow up with a 10 mile LSD the next week.

I'm really in need of some gear. The chaffing I suffered on Sunday has my inner thighs looking like I've been stabbed with a wire brush. Pin point scabs in two patches measuring 8" x 4" aprox. I'm not anxious to experience that pain again.

We have a water softener which leaves some salt in the water. I nearly keeled over when the water hit the chaffed areas.

I ran with the dogs tonight. It was really cool this evening at +10C, overcast and a 30km wind out of the north. I'll be griping about the heat soon enough I suppose.

We get rain again tomorrow. Our entire yard is flooded. Below is me and my boots in the muck in the chicken run. I prefer it when it's solid!!!
Cheers! Ian.

3 miles yesterday in 35:14 HR was in range. I'm tired today so I don't know if I'll run or not. I slept really hard last night. Work is getting in the way.
Cheers!

I ran my three on Friday. Bonnie came with me and she was in fine form. She pushed it to a 34.17 minute run.

I ran nine today in just under 1:50 with a HR on return of 144/bpm

Good for you, Ian!

I played volleyball for an hour on Thursday and want to go for a walk today. It's a very nice today in St Paul. I think I'll aim for walking in the evening :)

I walked 2 miles yesterday carrying a 60 pound vacuum, vacuum parts, carpet cleaner, etc and some of those two miles was up and down stairs. I demonstrated 3 vacuums and sold 3 though and made my monthly salary at my old jobs in one day. :rolleyes: And without the stress!!!! :D

My thighs hurt a little and well don't laugh I"m totally serious the right arm and right side of my chest hurts a lot from vacuuming so much. lmao

Thats awsome Futs ( salesperson of the year). My back is almost back to new but I'm treating it with kids gloves. Light workouts for the rest of the week and then I will step up the difficulty. Capt Kylos:)

Thats awsome Futs ( salesperson of the year). My back is almost back to new but I'm treating it with kids gloves. Light workouts for the rest of the week and then I will step up the difficulty. Capt Kylos:)

lmbo sales person of the year. I just want to make at least what I was making before without causing more ulcers. I don't dream of being rich just fed, clothed and housed. :rolleyes:

Plus, get this I have 2 months to sale 15 vacuums which I've already achieved 3 and I get an all expense paid trip to New Orleans for 3 days for 4 people that means I only have to pay for the baby. :eek: :D

Look at Melly here I come!!!!!!!!! :D

Light workouts are a lot further then you were a couple of weeks ago. Its not about what you can't do but rather where you have been and where you are today. ;)

Well, I lost this thread, couldn't remember where in the heck to find it!
Cherity, sorry things went sour at the nursing home, that stinks. I don't know
how you do it! You have the energy of 10 ppl.

I have a new summer routine. I get to the gym at around 6 AM, swim a mile, then go home, get my bike, and ride 10 miles. I can get home and showered before the kids are up if I"m lucky, if not, the older ones have the younger ones covered. Once everyone is taken care of, and I have my morning chores done, I do some weights, crunches, and stuff like that. Then any errands or appts. Ideally, if I have time, I"ll do 1/2 hr. on the treadmill, and then take the boys to the park. Once my husband is home in the evening and everyone is fed, I walk 3-5 miles and run some steps - almost 600 down and then up. Hope I can keep this up, I really need to lose some weight this summer, plus I feel great!

Jazzed

Wow what a routine! What is your heart rate when you are done working out?

No idea Ian. I don't take it while I swim or bike, when I'm on the treadmill it gets up to 170 sometimes. When I run the steps it gets up in that range too. I hadn't run the steps in about 3 weeks because I sprained my ankle, and it still doesn't feel 100%. Last night I walked up a set of 150, and I felt like I was going to die! I don't know what my heart rate was. It's been so hot and humid though I don't feel like doing too much outdoors.

Jazzed

Hot and humid can suck the life out of you for sure! My HR goes way up when I run in the heat. Not that we've had much of it yet! grrrr.

I took a day off today. I may run tomorrow to make it up though.
Cheers!

Well, although I have yet to walk or rollarblade (since I was sick), I played an hour (3 games) of volleyball.

It was gorgeous out today! I'm going to try to walk and blade more (again), but I just started school (again) and studying will take up a lot of time.

We've had so much rain and storms lately. . . it was great seeing the sun today.

Hi Ian,

We've had too much heat and humidity for me, but this week it's really nice. Sunny, very mild (70's), and breezy. I'd love it if it would stay this way. I haven't been able to run or do the steps because I sprained my ankle. Even when I swim it hurts from the kicking, but I won't give up the swimming, biking, and walking.

Hi Chaos,

I bought roller blades a few weeks ago, and all I could do was stand up in them. I envy you being able to do that. The volleyball sounds like a lot of fun.
Hope you get recovered soon, so you can get back to the roller blades.

Jazzper

Does is count hauling a vacuum in and out of 6 houses, vacuuming for almost 12 hours and half the houses were not air conditioned?

Judging by the way I was sweating I can't wait to go into work today. Lost 1.5 pnds on Wednesday and it wasn't nearly as hot as yesterday was. *grins*

It's a gorgeous day, but I am so tired! As soon as I write a post or 2, I'm taking a nap.

Jazzper:
I used to swim competitive for 10 years. I bet kicking really hurts your ankle . . Ouch!
You could get a pull buoy and just use your arms. That might help. I need to get back into swimming. First, I have to get off my butt and find a place that's open when I have time!!
Keep working with the blades, you'll get the hang of it, Jazzper!

Futs,
You bet it counts!! You sound so much happier with your new job!

Have a lovely weekend, all of you!

Put 4 miles in yesterday and another 4 in today.
Got my HRM back so that was nice. When I"m feeling like killing myself I'll try and find my MHR.

I'm working the aid station Sunday at the Manitoba Marathon. That should be brutal. It's been cold right up until the race.
Cheers!

Jazzper:
I used to swim competitive for 10 years. I bet kicking really hurts your ankle . . Ouch!
You could get a pull buoy and just use your arms. That might help. I need to get back into swimming. First, I have to get off my butt and find a place that's open when I have time!!
Keep working with the blades, you'll get the hang of it, Jazzper!

Chaos,

I used to swim competitively too! I don't know what part of the country you're in, but have you heard of the Cincinnati Marlins? That was the team I was on. I could use the pull buoys, you're right, will have grab one before I jump in. I've been thinking of doing Masters once my son is older.

Find a pool! It's been good to get back to it - except for having to keep the legs perfectly shaved. Bleh!

Jazzper

Nucking, that sounds like the kind of workout I try to avoid! LOL Good for you for sticking with it. Sounds like you have endless energy.

Hey Ian, I'm sure everyone running the marathon will appreciate what you're doing. My SIL and her husband run marathons. Don't think I want too, I'd be happy to run a couple of miles consistently every day!

Jazzper

I had so much fun today!!!! There is something about riding in a van with four other people all under the age of 21. Yes, I"m the oldie but goodie in the crew :p

While walking around the neighborhood knocking doors Tony was teaching me how to speak proper English with a Hispanic accent I don't know how many times we had to stop until we could stop laughing. You guessed it he's another ADD'er. :rolleyes:

Checked my meter we ended up walking about nine miles today and I did four demonstrations, talk about breaking a sweat. :faint:

I am happier, a LOT happier. The only thing that sucks is I got paid for the last 80 hours I put in at the nursing home and then got paid today for 1 weeks of work and the checks were exactly the same. Talk about wasted energy. Aww well alls well the ends well.

No run today. Boo and I were in the city for 6:30am to help with the Manitoba Marathon.
http://shorterlink.org/316

I'm taking my easy week a week early and taking on an extra running day during the week next week. I'll run two miles on Tuesday, four on Wednesday, three on Thursday and four again on Friday. Sunday will be nine miles again if I can stay healthy.
Cheers! Ian.

Yesterday, was my only day off this week. :( I think I can easily become a workaholic again with my new job but at least its fun.

So, anyways we got up at 5 am and ran to Walmart for groceries, household staples and sandals for the baby since one of his last pair tried to go swimming with the fishes in an unflushed toilet. :eek: They were a cheap plastic and did not survive the washing machine. :faint: It was kind of strange that at 5am we still had to park out in the next county and run thru the rain to get into the store and I couldn't seem to slow down once we got in there I spent 200 in less then 45 minutes from start to check out. lmbo

Ran home and put the groceries away, we marathon cleaned the house meaning from top to bottom in less then 2 hours including laundry. Took Doug about 45 minutes to mow the lawn, fried chicken and packed a lunch.

Then we ran back to the mall and I speed shopped for two new outfits. Cool!! thing about my new job is I actually get to buy clothes for myself without hurting our budget, I won one of the mall gift certificates and still have money left but am so picky I'll have to go back when I have time.

Then off to the lake for a day of swimming, leasure and laughing at Garrett and Lexi.

I have nothing to do this morning but rest and read Ah people this is the life. :D

Koda is off on the truck with Grandpa for the next 3 days, no kids fighting and I haven't heard "your stupid" "no your stupider" "well, your the stupidest" in over 6 hours. I can't believe I'm this lucky!!!

You are a machine Futs. I could never begin to keep up with you.

I ran an easy two today in the heat. I'll likely run another two with Boo tonight.

My hams and glutes are still screaming from spending so much time bent over picking up sponges out of a water bucket at the marathon. I stretched and stretched but I am still really really tight.

Now... back to work with me. I'm trying to catch you Futs! :D Like I've got a prayer!
Cheers! Ian.

Ian,


I havne't checked out this part of the website for a long time. Last time I was here you were just working up to running, now I see you do 2,4 and even 9 miles. Great Job, you must feel really good about yourself.

I am still plugging along, breaking my time up between the gym and my home gym stuff. (BOWFLEX , elliptical, etc.). Trying to make sure I get a good workout at least 4 days a week, the other days I take it easier. I consider mowing my lawn exercise -takes 2 hours and I sweat so it counts..lol.

Congrats and keep up the good work everyone.

Debs

Good to hear from you Debs.
Yes I'm slowly building up to becoming a runner. :D This week I've added another day to the mid week routine. Once that's comfortable along with the LSD (long slow distance) run on Sunday, I'll begin to work on speed with hill repeats, tempo runs and such.

It's been a very introspective endeavour with big rewards.

I ran in big heat and humidity today and tried to keep my HR below 140/bpm. It was really difficult to do. I had to take a one minute walking break on the way back to keep with that program. I spent nearly 38.5 minutes going three miles. The humidex today is around 40C or so.

If I have any strength tomorrow, I'll do something a little more intense I think. I'm planning 4 miles tomorrow then 3 on Friday and 9 on Sunday.
Cheers! Ian.

Futs,

After reading your post I"m exhausted and feel the need for a nap!
Glad you'll have some peace this weekend while the kids are off with Grandpa.
My hubby is taking the 2 yr. old on a trip, yeah! A bit of peace with only 3 at
home!

Jazzper

The temperature today was 32C and the humidex was 44. There were warnings on the radio about not exercising but I didn't hear them until I was showered and all finished with that!

It was the most demanding run I've had since I slowed my pace and started with the heart rate training back before Christmas. I ten beats above my limit for heart rate and my perception was that the going was very difficult. I anticipated some of the struggle of running in that heat and took a bottle of Gatorade along and quaffed that before three miles were up. I sailed back a meal replacement and another Gatorade while I stretched and tried to cool down afterward.

It was interesting to see how bloody strenuous it was to perform under those conditions. It was very intense. I was did the four miles in 51 minutes flat but on average was about fifteen beats per minute over where my heart should have been working for the speed I was running. Man, it was ugly out there. Tomorrow if I can face it, I'll try a speed walk and I bet I can get into my THR (target heart rate) doing just that if the heat and humidity stay high like this.

Getting a sense of my own limits and the ability to hear what my body is trying to tell me is a wonderful feeling. I've never been able to hear as subtle a signal as I seem to be able to access now. I wonder what role the dex plays in that?
Cheers! Ian.

Dead slow today but that's four days in a row. Cool! Nearly 38 minutes for three miles with an average HR of 138/bpm. Bright clear and cool compared to yesterday. The humidity is way down gratefully.
Cheers! Ian

Hey all!
I'm finally starting to get back into the swing of things!! I was at the cabin this weekend. My sister and I swam 1 mile - the length of the lake! It took us about 25 minutes and it felt great!! I also went waterskiing . . . i'm counting that as exercise because I am sore from it!!

livinginchaos (member.php?u=3344) way to go. I count anything I can as active exercise. I'm not at all fussy that way. I spent from February to October last year counting up anything that I could and gave myself credit for it all. Well done!

I spent most of the weekend wishing I had more sleep. I was up until it was very bright the morning after volunteering at our eldest daughter's "safe grad". I had a blast, but not much sleep and this morning I was awakened very early by some severe weather and it looks like tonight is going to be a bit raucous too.

I did my nine miles today at a very slow pace. I figured that I would focus on keeping my HR down about ten beats so ran the entire nine with an average heart rate of 133/bpm. The whole run there was never a need to open my mouth to breathe. I'm noticing that tonight I'm not as tired from the run as I was at faster paces but ran over two hours straight.

Once I confirm that the extra day a week running is going to be ok, I'm going to begin to add some speed work into the mix. I don't know what I am going to do about "hills" as I live in very flat country but the intervals won't be an issue.

I'm reading more and more about running all the time. Pete Pfitzinger - http://shorterlink.org/329 is what I'm sifting through tonight.

I've really been pushed to be organised and productive this past week. I was very pleased to find my stamina, when pushed hard was well up to the task. I maintained my dex throughout the week but I'm very convinced of the merit of endurance training to help with my situation. Too much energy is both a blessing and a curse and the running has helped moderate me tremendously.
Loving the results. Now it's time to go faster. :D

When I start to bump my own posts I think this thread must have served it's pupose. < g >

Cut grass vigorously for two hours with a push mower for my Great Aunt Elsie which was at least as much fun as running.
Cheers!

NO I've just been extremely busy the last few days.

I've started knocking myself into doors for work after finding out that one of the girls was lying to potential customers, it didn't sit well with me. I've shown time and time again that honesty is the best policy and have had no trouble getting myself in positive house after positive house and have had a lot more fun choosing the houses I'm put in myself. So, lots of walking, lots of bending, lots of vacuuming; I've noticed that not only are my thighs and behind shrinking but so is my stomach and I've lost some of the wing flapage on my arms lmbo. And yes I've still kept up with my fast walks in the morning and am up to 3m in an hour.

You are a rockstar, Futs!!!

A push mower, Ian?! That's crazy!

I was supposed to play Volleyball tomorrow night, but I have my first test (for my legal and ethics class) Saturday morning and a study chat discussion with my classmates tomorrow night, so I'm going to skip V-Ball. I was really looking forward to it because I have been so stressed out, but what can a gal do?! It's very important that I know all this info.
This weekend is definitely reserved for some sleep and fun.

Have a nice day!

I thought the push mower was "cross training!" :D

I am new to the exercise posts but here goes. I just joined the Y the other day. I did running, lifting and basketball the first day. The I biked 12 miles and walked 1 more the next day. I am in so much pain I cant even tell u. I need some motoviation to go back and do it again!

Definitely "cross training," Ian!!

Welcome, casper! sounds like you were very productive at the Y! Good for you!

Casper that sounds like a heck of a way to start! eheh When I worked the local marathon recently I hurt my hamstrings badly by bending over for sponges many thousand times. It took a week of gentle stretching to ease them back to a normal flexibility without pain. Take your time and learn how to repair the damage of a work out. Rest is a good healer. Stretching keeps me from slowly tightening up from the repeated damage hard work creates.

A couple of really cool things I've learnt about exercise this past year are about food and stretching. If anyone has spent an hour or more working hard, their body is primed to make better use of carbohydrates in the 20-40 minutes after the work out ends. Making sure my body has this opportunity to replenish what I've just used up has made a big difference in how I feel the next day after a long run. After a long 9 mile run, I'll suck back a liquid meal replacement as soon as I come in the door. Then I'll make sure I have enough water to rehydrate myself.

Apparently the ratio that is most desirable is to have the replacement in proportions where protein is one part and carbs are 4 parts, but don't quote me on that. It might be 1 quarter protein and 3 quarters carbs, I can never remember. Lots of endurance athletes prefer chocolate milk, which can't be all bad! eheh

I think my eating habits are one of the biggest benefits of this endurance training. I can eat like a pig and get away with it. For the two years prior to taking up running, I was limiting my carb intake to help regulate my moods. Sugars, white rice, pasta, potatoes and bread are usually all too hot a fuel for me and tend to spike my blood sugar. When the sugar spikes, I end up with a glut of insulin sometime down the road and get some kind of cranky. Whoa! People who know me were often heard to say, "get something to eat will you?" when they got sick of me being miserable. I was slow to put two and two together. :P

Now it seems that my weight is still slowly coming down, (168) but I can pretty much eat carbohydrates with abandon. It's cool by me, I love carbs if they aren't causing me grief.

I started by establishing the habit of exercise first. Meds have helped me to back off of over doing many things and this running venture has been one of the first things to benefit. What a treat it is to still be doing this business of becoming more active, over a year after I began.

I walked every day for a couple of weeks just to make room in the day to do something along these lines.

Then I set out to find a conservative beginners program and spent 14 weeks slowly adapting to the work load.

The thing that finally sunk in for me was that muscle tissue takes about 6 weeks to adapt. Tendons and ligaments take longer yet and then the bones take the longest. I wasn't interested in hurting myself or in burning out, I just wanted to feel great and have a ton more energy. I got those in spades and I'm still getting stronger every week that goes by. I haven't been sick since I started (I don't think!) and nothing hurts!

I have never been able to make myself stronger by exercise. I always end up getting in way over my head and then getting sick or losing interest, injured or something like that. This time, I seem to have avoided most of that trouble in the beginning at least. I'm just not in a hurry to hurt myself these days, which is brand new for me. I'm 46, so you'd think I'd have picked up some skills in self care before now, but I'll tell you they have been far and few between until dex and you guys came into my life.

So since last October I've been sticking strictly to aerobic base training which means I keep my HR (heart rate) below 75% or my MRH (maximum heart rate) when I work out. Today was the beginning of introducing speed work. I ran 5km in 29:10 and I'm pretty sure there wasn't much left in me to go at it too much harder. The wind was stiff out of the North West and I chose to run into the wind on my return, which was a little dumb but hey, it's not like I avoid all the mistakes! :P

I hadn't been below 30 minutes for three miles so doing the 5km's was an extra 122 yards over three miles or some such and I was well under my PB (personal best). My AHR (average heart rate) was 159/bpm which was a humping it I'll tell you. I normally don't work much over 140/bpm so this was a heavy breathing exercise today! Please! No libido jokes about the balding! :P

As I design the next round of training, I'd love to find a replacement for doing "hill" repeats. I live on the prairie and there isn't a hill within a day's drive! That's not entirely true, but it would mean driving and that's not what I'm after. One of the beautiful things about running, is that it takes next to no equipment and I can do it anywhere I happen to be if I have my gear. Driving to run might be more of an investment than I'm willing to make, although I've already scouted a track to do some 400m repeats.

Am I having fun watching my body get stronger? Oh yeah baby! I've always managed to find a way to sabotage my progress and now it sees as if I've been able to at least taste a bit of what it means to win. I've won at very few things in my life it seems so this seems like an effortless gift to find myself growing stronger in ways I was only previously able to watch in others and never myself.

Casper, I hope you can learn to love the energy that a regular workout can bring to your days. It's brilliant fun to be strong and health.

I can't thank the crew in this thread enough for helping keep me company with your journeys that have inspired me. Of all the places in this big forum, this is the one that's made the most impact on my daily life. This is the one that's yielded me compliments and praise in my day to day existence. I saw my eldest graduate from high school last Friday night and I was so grateful to be so active a participant in the youthful energy of the evening's party, and not just one of the sedentary parents looking on in boredom.

Rave On, the rambler - Ian.

Rock Star :p lmbo

I've added swimming to my routine. Walk one day, swim another breaks things up and keeps me from getting bored with the samething everyday or at least that is what I keep telling myself after a day of swimming and my muscles feels like rocks with a ton of nerve endings. :eek: OUCH OUCH OUCH :faint:

Did some more biking today. Ran a whole 3 laps on the track at they Y, damn I am out of shape!

I used to competitive swim, Futs. . . . after 2 years on D3 college team (10 years total on a competitive team) - I decided I just wasn't competitive enough!! LOL
I'm so not a competitive person.

Now, I just swim in the lake :) If I have time, in August, I think I will try to find a lap pool. I realized I have been missing swimming last weekend.

Futs, do you have an underwater radio? It keeps me busy, so I don't get bored with swimming.

I played V-ball Thursday night - it was a great stress reliever! We actually won 2/3 games!!!!

I had a horrible test today - and I've been so stressed out, so I went rollarblading tonight -only for 30 minutes, but I bladed hard and fast. It helped, but I think I'll go again tomorrow.

Futs, do you have an underwater radio? It keeps me busy, so I don't get bored with swimming.

I played V-ball Thursday night - it was a great stress reliever! We actually won 2/3 games!!!!

Congrats on your win!!!! :D I played volleyball in high school and got a real kick out the quick spikes you had to dive for, don't ask me why but for some reason diving to the ground really appealed to my more rough side. :rolleyes:

Kick boxing---loved that one too. I'm afraid at my age though I'd probably break something important and not easily replaced. ;)

No I don't have an underwater radio, I did not even know they existed. :rolleyes: But, it would probably distract me and cause me to drown since the only competition I have in the pool is me/my imagination/and a 2 ton butt trying to drag me to the bottom. :p tis a dangerous sport swimming.

I've had a bad week and have spent my time productivly ripping apart innocent people who happen to look my direction. :( Do whatever it takes to break the cycle of a bad day or its gonna build and build, next thing you know you'll be sitting in some mud hill beside me. :faint:

All my love

I love diving for the ball, too, Futs!!! How's your job?? Is that what's making you nuts??

I also have had a bad week - -doesn't it suck?! I'm going to go grocery shopping and then rollarblading - to break up this stress. I need to start doing this (rollarblading, not grocery shopping:) on a daily basis so i don't end up in a mud hill. Because that's right were I am headed!

At least we could keep each other company, Futs!!

Ran three miles with the new exchange student that will be with us for six weeks. She's a basketball hound. It was a lot of fun and it didn't even rain today! Well not much and we did see the sun at the end of the day!

I skipped my LSD on Sunday. I wasn't comfortable with the local tornado's! I was pleasantly surprised that today's run was fast and easy. It's always nice to see the progress. I ran 3 miles in 33:12 with an average HR of 139/bpm. I'm happy with that. Now if I could get out of getting up at 6:40am to drive this kid to work, I'd be set!
Cheers! Ian.

Sounds like you have you hands full Ian. Workouts are almost back to normal (no Pun intended) the back is still a little worrysome but I have not reinjured it (knock on wood). Im keeping with the same weight for now and just concentraiting on form and technique. I've got to get my workouts in while I can, the workout room is about to get a little more crowded when the new baby arrives. Capt Kylos

When is the bubby due? (I always call them bubbies) Congratulations on the pending birth. I remember the days well. I've had my eldest back home last night from traveling for a week to Quebec with her French club. It's fun to watch them grow!

I went out nice and easy today and found my HR down once I was warmed up. So I figured I would once again play with a different pace than just the <70% HR stuff I've been doing for months and months.

I was short of sleep and had run yesterday so I wasn't expecting to feel strong today but my HR said I was feeling better than I look (shush Cherity!) so I finished the mile at an easy pace, then ramped up slowly to 85% of max for a mile then followed with a mile at a very slow recovery pace. It took the whole final mile to bring my HR down from 150/bpm to 130/bpm running as slowly as I could.

I'm seeing huge beneifits from the higher intensity runs. It's really cool to see the surge forward. I'm hitting the diet a little harder this week, trying to lose some of the extra poundage.

I met an old aquaintance at a BBQ on Sunday and found he had been running for the last dozen or so years. I could not believe how much I felt like a galoot next to him. I'm probably only carrying 20 pounds extra, but that's too much like a 20 pound back pack I'd rather be running without.
Cheers! Ian.

The bubby is not due till Febuary so I still have some time to prepare, like catch up on the sleep that will not be available soon ect.......... Capt Kylos:D

I've got to get my workouts in while I can, the workout room is about to get a little more crowded when the new baby arrives. Capt Kylos :D Baby? Did someone say baby? :D Between you and Clawless I think we need to set up an online baby shower.

Ran three miles today very slowly. Managed to have an average HR of 122/bpm. That's theoretically about 69% of my MHR. Of course I'm too chicken yet to do a stress test to find out exactly what my MHR is so there you go, an approximation.

It was kind of fun to go that slowly. I spent almost 50 minutes running three miles so you know it was a glorified walk! Still, I'm in need of a light day and it was certainly a light run. Hopefully I'll do something similar over four miles tomorrow then go back at some speed on Friday. Sunday if all is good, I'll do ten miles for the first time.
Cheers! Ian.

Wow! go, Ian - 10 miles! You can do it!

Tonight was volleyball playoffs, and we played 4 games between 615pm and 830pm. We won single elimination, lost next game (best 2/3), and lost our last game, making us 4th place team.
V-ball session 2 starts in 2 weeks!

This weekend, I am planning on rollarblading at Como Park or Harriet Island for a break between studying!

Court

PS - you better catch up on your sleep, capt, while you can!
and
Futs - -
How's your job? are you still liking it? are you less stressed?

Vball is such a great sport. The University my eldest is headed to is big into it. Hopefully I'll get to see some while she's there.

I've settled a bit more of what I'm going to next as far as training. I'm going to take Tuesdays to do some intense speed work. Intervals of a yet to be determined length alternating with some hills the next week. Then on Friday run a tempo run of that same undetermined length.

The intervals will likely start as four 800 meter runs at 10km pace with 400 meter recovery run between each of the four. Maybe 1200 meters with 800 meter recovery. Not sure what I want to train for. A marathon in my first year is probably dumb. The shorter intervals would be better for a half marathon which is probably wiser.

I don't have a hill long enough to properly address the longer endurance races, but I'll have to go and measure the details of the hill I have to play with before going much farther with it.

The tempo run is still somewhat fluid in my mind too, but tomorrow if it's hot I'll not be going too fast before I reach that 10km HR. I ran four miles today in the heat and was 7 minutes slower over three miles than the last cool run I had. Heat is a real burden to the heart and lungs.

Felt good running today, but it felt like a pretty heavy load in the heat.
Cheers! Ian.

It's quite hot and humid today so it was a tough run. Today was my first tempo run. I warmed up well over about 800 meters, then ramped it up to 90% of my theoretical HRM for 2000m, then walked about 400m to recover and repeated this three times. I took 400ml of water with me today which was welcome.

I covered 4 miles all tolled and spent about 40 minutes doing the whole run. It was fun to add the intensity.
Cheers! Ian.

I finally have an mp3 player ... so it will extend my attention span when it comes to meeting my goals strengthening my cardiovascular system. Recently I was able to complete 3 miles on the treadmill. :) ((Have to use one - have to monitor my heart rate))


Best of luck to you all.

I broke down and bought some gear today too. Glad to hear the mp3 player is working for you. I'm avoiding them as distraction from other things, like the sounds around me. :D

I bought some technical shorts and a shirt to help deal with the heat and chaffing. I won't be making much of a fashion statement with the shorts (splits) but they'll do for me what they are supposed to which is all I ask.

The sales guy was an Auzzie into long triathalons. He had a boat load of cool answers to some long standing questions I've formulated. I cam away with some gels to try which I'll start with tomorrow and some protein crap that was a promo I suppose.

The gels were top drawer and I'll be interested if they make an more impact in recovery than the Gatorade.

I bought a book too and it's supposed to be quite technical. It's certainly big enough to include a lot of details!
http://www.google.com/search?hl=en&lr=&safe=off&q=the+lore+of+running&btnG=Search

The humidex is supposed to be up in the mid forties tomorrow, so I may get up and out for dawn. I don't think the temp is supposed to drop below 25C tonight so it's not likely to be an easy ten miles regardless of what time I run. At least at 5:00am or so the sun shouldn't be too high! I'd like to be home for 8:00am or so at the latest.

It was a rest day for me today.
Cheers! Ian.

I messed up my back a few days ago while carrying a heavy rack mount computer case up 6 flights of stairs.

Now, I'm going to the gym trying to get my spine realigned. I'm doing a bunch of pulldowns and pushdowns with weights from 30 pounds up to 180 pounds. It seems to help, but I think this is going to be a while...

Me :D

Wow, hope it heals up quickly. How did you come by the methods of physio that you are using? They seem unorthodox to my experience.
Cheers! Ian

Ten miles (16km) in 2:46. The don't call it LSD (long slow distance) for nothing. Sunday is usually where I do my LSD. It's brutally hot today and very humid. I did the first half very slowly at about 65% of MHR. The second half was more like 80% MHR. I doubled back so I could return to sport drink and not have to carry a liter and a half. I was still short of calories by the time I was finished. I'm sure I'm down on fluids too but that will come back this afternoon.
Cheers! Ian.

I feel for you on the back thing Speedo. Mine still is not 100% and the fact I have three more pallets of brick to lay to finish my latest work project doesn't help- I wish I was 25 and bulletproof again. Work outs are going better as good release after working out in mid 90's heat for the last week or so. I forsee a chiropractor in my near future. Capt Kylos

I guess today was cross training. I was going to begin hill repeats today, but the horses are short of pasture and beginning to break the fence so I cleaned up the second pasture fence instead of running at all.

The heat and humidity are supposed to be higher tomorrow, but I can't imagine it. I'm drenched and some kind of tuckered. I'm not anxious to be out in the sun again anytime soon. All the wire was buried into the overgrown grass which made pulling it all up a task for the arms. I'm done, knackered, toasted like a bagel.

Four mile or 6.5km run tomorrow if I'm lucky.
Cheers! Ian.

Three miles in the heat quite slowly today. I felt my body beginning to adapt to the heat. That was fun.
Cheers! Ian.

fun?! I wish I thought running was fun!

I rollarbladed, only 1 mile because I had to come home to study, but, hey! I did 1 mile!
better than nothing!!

Yup I am really growing to love the running. Although I found some aspects of today's efforts not as pleasant.

I did four miles today. The first mile was a steady pace to warm up. The second mile was at about 95% of my theoretical MHR which for me is 165/bpm. I was going to do more, but found my mental toughness lacking.

Given that I've only been doing base training since I started, I've not known much about intensity until now. I'm hoping I can toughen up my resolve to push myself harder on those days where I have some form of higher intensity planned.

As it was I was really tired running back the last two miles and my HR remained above 85% for the remainder of the run. I was unwilling to slow my pace down to accommodate a slower HR.

The fellow that started this thread was a wizard for intensity. He knew it intimately. Most days now I'm missing him and his bike stories. We had come to be quite close. We were similar ages and he was my mentor while I got the habit of running established. I'm beginning to long for the company of like minded athletes. I wonder if I could start a running group out here? Even if we just met to run together once in a while it might help.
Cheers! Ian.

I can now walk three miles without breaking a sweat or breathing heavy and I can swim a mile without getting winded. I did try to do those run a block, walk a block excercises you read so much about but I couldn't walk the next day let alone work out. I'm not sure what I was doing wrong but my hips just ached for days afterwards, as soon as I could walk again I tried new stretches before getting started and had the same problem within the first mile my hip bones just ache I don't know not doing something right. :rolleyes:

ps my run goes a long way in resembling that of a turtle with 3 legs that has just been run over by a car but its a start. :p

Dang! I'd written a whole bunch and lost it to a glitch in the software! Grrr. I hate it when that happens. So in short.

Go Futs Go!

If you want to begin to run, you might be wise to begin very very slowly. It's a demanding sport, but there is nothing quite like it for burning fat and making me feel good.

If what you have done is obviously too much then maybe take the time to recover then begin again but with a less ambitious schedule. On week one, maybe just introduce a single one minute very slow run every third day or so and see if you still get hip problems. If not, then you know where to begin. If you do then back it off to doing that one minute very slow run once a week and see if that minute of running causes your hips problems.

At any rate, the idea is to find the point at which you can apply the stress, and recover before you apply the stress again. Once that's set up it's a matter of increasing very very slowly at about 10% a week. One of the cautious things I've learnt to do was to take every fourth week and take a step backward 10% instead of increasing. Then on the fifth week pick up where you left off by advancing 10% from the week three distance. Clear as mud right? If you're confused just post back and I'll find you the info and post it here.

This slow pace has enabled me to take on a load I'm surprised by. I did almost 70 miles last month, which still messes with my mind. It seems a lot to do. To do it without injury is the sweetest part. My old running journal from 23 years ago was full of aches from knees and shins, hips, muscles and it wasn't fun. Now I'm doing more mileage and I'm twice the age I was when I was hurt all the time and I'm injury free. There is much to be said for growing old. I don't have to repeat so many of my mistakes!

Stretching before exercising weakens the muscles. Stretching should be done after you work out if at all. I stretch but carefully, after I run and never before. I warm up, but I don't stretch before I do anything that will require strength.

Your turtle presentation is correct, don't leave home looking like a sprinter or you'll be shot or killed or die one way or another. :D There are ways to run that help and ways that don't. Shoes are really really important. So if you can take the time to get to a good "walkers" or "runners" store your hips might very well benefit from some support from your feet.

I expect my shoes are one of the reasons my injuries had not reoccurred.

I'm tired.

I had a quick run of 32:29 over three miles yesterday with an average HR of 144/bpm

I have a new training program and race commitment. It's a 10km (6.1miles)

- Higdon's intermediate 10km training - http://shorterlink.org/356

- CN Tracks of Glory September 25th - http://shorterlink.org/357

I'm excited and scared at the same time. It means facing myself in ways I've not done before.

Looking back through my running journal I found that my goals are right on track and that it is indeed time to do some speed training. I found this by realising that my 8 mile pace was quite a bit faster than my 3 mile pace. Weird but true! But all I've been doing is building an aerobic base for nine months so that's to be expected. I just hadn't been watching it happen.

So now I get to face my mental toughness in speed training. I would love bikeguy to be coaching me on this stuff. He was who started this thread and he had a tremendous amount of experience with that mental toughness. I don't know that I've ever spent much time there, but I'm about to or have to quit which isn't much of a possibility at this point. I'm so completely addicted!

Heat, humidity, thunder storms and a lack of sleep combined to skip my LSD of 11 miles today. I'm going to rest, stretch and eat lightly in preparation for a this chicken **** trying to discover his MHR tomorrow at a local track.

Yes there is a hospital near by and yes I'm taking someone with CPR wisdom and practise along with me.

It's an ugly thing to do, but now that I own a copy of "The Lore of Running" and have made the commitment to a training program and a race date, I really really want to know what my MHR is.

I do not want to get to the end of the race feeling like I was missing the boat by a wide margin after eight weeks of specific training. How cerebral can one get anyway? heheh.

Futs I came across an introductory training schedule for beginner runners in this new book I bought that sounds about right. If you would like me to post it, I'll write it out for you. Like all good programs it's very slow and conservative. It's a 20 week program that takes most wise starting knowledge into account. I really like the sounds of it.

Cheers! Ian.

I ran out a mile at about 85% of max then turned around and ramped it up to as fast as I could go. I got to 176/bpm which is only two above my theoretical maximum.

I'll do a stress test and get my Vo2 max done in the fall after I run the 10km if I'm healthy.

I tried to recover with a walk and do it again, but could not raise it above 174/bpm the second time. My lungs are complaining a bit. I'm coughing and sputtering a little. That's a tough assignment, trying to get a MHR. Ouch.

My form went all to blazes. I felt like I must have looked a lot more like a duck than a runner once I began to struggle. Interesting stuff.
Cheers! Ian.

Looks like I'm the only one on board with this stuff. I'm going to retire. If I get ambitious, I'll start up my journal, but more than likely I'll just blog it so I can keep everyone happy and connected. I'm having way too much fun watching my body come to life and my life come back to me in spades. It's a tough route to dig out of the hole I was in, but the climb was steep and the view is quite different than I'd have guessed.

Drop me a pm or email if you have questions. I'll be around, but not likely so much. The summer is busy busy busy.
Cheers! Ian.

6 miles (9.656km) - 55:27:36
9:15 pace / mile
5:45 pace / km
6.49 mph
10.45 km/hr

Felt great this morning. Bright blue sky, cool night for sleeping behind me, and the old bod felt like going this morning.

I played and enjoyed my run today. I wore the HRM but did not head any guides from it. I went out pretty hot for me. I tried to keep in mind that an even pace was to be the goal.

I had read a thread about stride yesterday, so spent some time counting strides. Once I was fully warmed up I found myself at about 174 foot falls per minute. There is always something interesting to think about.

I stayed associated on keeping my stride count up, save for a brief 200m where the fact that the chocolate milk had been quaffed by the teens dominated my thinking.

Three quarters of mile five went by before I got the tinglies from dehydration. I went out well supplemented with water so I wasn't worried.

In the first quarter of mile six I started and continued a constant patter of of positive self talk. Primarily with jgore's (running room board) comment somewhere hear about pace. "I can do it, but I won't like it". It helped a lot to think that expecting comfort wasn't realistic (duh factor), but that my body was well up for the task.

This was fast for me, and great fun.
Cheers! Ian.

Somebody scold me!!!!

I've been so incredibly busy with school and work I haven't had one speck of time to work out. Well, i've had specks here and there, but I've been choosing sleep over walking or blading. I've been up LATE (or should I say early?? - usually 2-3am) studying almost every night since this busy class started.

I'm happy to say that my final is Friday night, but tonight (er, right now) I need to read about 12 articles on stereotypic behavior and write a 12-15 page paper by 459pm tomorrow.

Not that y'all needed to hear all of this . . ..

(it's called proctastination)

Keep up the great work, Ian!! send me your motivation via brain waves tonight!!

4 mile tempo run today. Longest run to date was the 12 miles last Sunday.

I just began an 8 week training program to race a 10km run. :D Yes I'm having fun!
http://www.halhigdon.com/10ktraining/10kinter.htm

Racked up 88 miles last month.
Cheers! Ian.

Go Ian! Go Ian!

I swam about a mile yesterday in the lake and walked a lot - - - - to grandma and grandpa's cabin, back to parents' cabin, to a neighbor's barn, back to parents' cabin . . . .. etc

Thanks for the razzle dazzle. :D It was a 17 mile week.

A short 4 mile LSD today. I ran early before breakfast and before the temperature got out of hand. 4 miles is what my new program (http://www.halhigdon.com/10ktraining/10kinter.htm) calls for today. It felt like a joke after last week's 12 mile jaunt.

I'm saving my strength for Wednesday when I know I'll be up againt it at the mind over matter wall of truth. :faint: 8 x 400 5-K pace repeats at the track should insert some truth into the game. At least there is little room for doubt when it comes to how to run the intervals. Keep a steady pace! The tempo runs are so subjective as to leave me wanting for a coach.

I've had a close encounter with ITBS (http://www.itbs.info/) With the help of some wise message board members at "The Running Room" site, I've beat it back in a week to where I'm forgetting to do the exercises for it. I'm doing prone side leg lifts in 3 sets of 10-15 and lots of hip circles several times a day. I may have run my shoes out I think. I'd hate to think they were toast before the 400 mile mark. I was hoping for 500 miles before they were dead.

Swimming is a good thing. I actually got into the water last week for the first time in ages and enjoyed the swim. If it wasn't for my lack of swim fitness, I'd be tempted to try training for a short triathalon I think. :eek:

I'm sure if there was a pool close by I'd be more tempted. ;) I could no more swim a mile than fly to the moon. My stroke is ok, but I have no ability to "go long" in the water now. It would take some practise. Good on you!:)
Cheers! Ian.

I competitive swam for about 9 years. It wasn't until college that my freestyle/crawl became decent. Then again, backstroke and butterfly were my strokes.

I'm guessing all you have to do, Ian, is stretch out your stroke and pull underneath your body!

I wish I could run like you do! But, it kills my knees. I'll stick with walking, blading and swimming.

For those who like to blade - Salomon Sports has an inline skate that they mold to your feet!! I'm not sure if it's just a Minnesota store or national.
I think I'll have to save for those . ..

I think it's more that training is so specific. I'd just have to put my time in swimming to gain some tolerance for endurance, but I'll take what you've said and have another close look at my stroke when I'm next out. Thanks for piping up. I appreciate the feedback.

What an education! This was the most challenging thing I've done in ages, maybe ever. Physically it was within reach but the combination of my body complaining and my mind talking trash to me was interesting. This running game is getting more interesting all the time.

Are these supposed to be working my vO2max primarily?

I ran these today for the first time. Managed to bungle the chrono on #2  but I was able to get a little faster on each. I took 2 minutes between each for recovery. I warmed up for 2400 meters and then took 1600 meters to cool down after. The run was split pretty well right down the line with a half hour of slow running in the warm up and cool down combined and then a half hour to do the intervals.

1:40
****
****
1:41
1:38
1:33
1:32.71
1:32.22

These were unlike any running I've ever done before. It was a real challenge to get through these.

Average HR = 146 / 83% Maximum HR = 169 / 96%

I seemed to recover well, but it became unmistakable that the load was increasing. I was short of breath in the last 50 meters of #6 and then by #8 I was puffing for all I was worth for the last 200 meters.

Tomorrow is four miles then strength. We'll be trying to close in the shop that we tore apart on Monday so there might not be much left of me tomorrow once I finish playing construction man. heh.
Cheers! Ian.

I have walked/jogged for the past 3 days, I am so excited. I feel great and i hope I keep it up.

Good luck to all!

Go Casper! Another dozen weeks or so and the habit will be fully formed!

It's kind of depressing to think that it takes that long isn't it?

I've managed to get my sluggish daughter hooked on it. Once it takes a hold it's pretty tough to drop. If I don't over do it that is. That's what I used to do and that's what I did last week for the first time since I began running last October.

I went out hard on Wednesday, then ran 4 miles on Thursday but lightly, then was an absolute bear of a grouch on Friday and Saturday. I lost some sleep and that didn't help, but mostly I just flew a bit close to the sun there. Not a good sign, but I did it intentionally to see how close I was to the line and it turns out I was already there!

Today is much better and I put in another three miles after dropping everything since Thursday. It felt good to be out. Tomorrow will be another light run but 4 miles.

Today also included a bunch of strength exercises. I did three sets of between 10 and 15 of push ups, calve raises, lunges, prone side leg lifts, crunches, face down torso lifts, front and side planks.

Sleep is becoming more important.

Danced like a demon last night though and it was a gas to be among the young and keep the pace. :D It was the send off gala for the exchange students. We've had an import daughter for six weeks this summer and it was a raving success.

Tonight at home we ate a dinner Claudel prepared called Pate Chinoios or however she might spell it, and shared tears and laughs all night. We'll miss her tremendously. Our youngest took to her tightly right from the start so she'll be mourning for a while I think.
Good luck with the routine Casper.
Fight! Ian.

Thanks for the encouraging words Ian. Sounds like u are on track yourself. Lets hope i am somewhere near where u are at in the not to distant future.

I went for a nice 15 min bike ride, forgot just how out of shape i am!

I haven't run since Thursday last. Too many nights of no sleep and too much energy spent elsewhere. I was in bed asleep last night before 10:30pm. I can't remember the last time that happened!

Keep it up a little at a time Casper. Right now you should be only focusing on getting the habit established. 15 minutes is lots if it leaves you feeling good and allows you to feel all right about doing it all again soon. Nicely done! It's such a bonus to have the extra energy and the feelings of well being. It's quite the drug!
Cheers! Ian.

Did my usual job/walk thing tonight. Should i be changing things up or can I continue to do that? I fear i will get bored with this quickly as I do with everything else!

You should try to keep your interest high so it's something you want to do.

In the beginning, I did anything active and called it exercise. I wrestled with the dog, walked or split some wood, but really it was just an excuse to keep developing the habit. It worked for me. Eventually I became interested in running.

The biggest benefits are gained by keeping youir heart rate around the 70% range of maximum. If you need a hand figuring that out, just say the word. Here is the formula that will get you an aproximate number.

220 - age = MHR (maximum heart rate)
MHR x .7 = 70% of MHR

In the beginning, I would take my pulse for 15 seconds and multiply by four and that would tell me whether I was close to working too hard or not hard enough to get to the 70% range.

Another test that's even easier is the talk test. If you can carry on an ongoing conversation with someone, you are probably working too hard. This is the most common mistake. Working too hard leads to all kinds of troubles, but mainly it will becomes something that makes me feel bad. Over training is a miserable thing.

One of the things I did to help not to become bored was to read about what I was doing. Maybe try reading this article about heart rate training (http://www.duathlon.com/articles/1460). It's not long or technical but tells a fun story I thought. I think Lance Armstrong used this method or one like it when he was trying to come back after his cancer treatment.
Rave On Casper!

Keep it up, Casper!

Ian - approximately how long does it take to form a habit/routine? or -how long did it take your daughter?

I really need to work on that :)

I played volleyball tonight, we won!! then wasted my spent calories on our free pitcher of beer (for winning).

This weekend, I'm going to swim the lake 2 times and probably go for a walk and maybe horseback riding.

I second that! Keep it up Casper. Just slowly and steadily so as not to over do a good thing. It's helped me in so many ways to have increased activity in my life.

Four times a week for forty minutes keeping your HR around 70% will change the way you see yourself and the world around you. My daughter has been spouting her results with lots of enthusiasm. :D I have no expectations of her keeping it up, but I know she can't forget the feeling. :)

I've begun to introduce some strength exercises too. Not for bulk or looks but simply to be stronger. I try to keep the vanity down to a dull roar. :p It's important to do strength training after any endurance training or the beneifs just won't materialise to the same degree if you were to do them before any cardiovascular exercise.

living - Tom Noakes book "The Lore of Running" (http://www.google.com/url?sa=t&ct=res&cd=3&url=http%3A//www.humankinetics.com/products/showproduct.cfm%3Fisbn%3D0873229592&ei=mO4FQ9SIFZvC-QHPiu3GDg) is undoubtedly the bible of running. It's nearly a thousand pages and is help in high regard throughout the running world.

In there, he suggests that it take about 12 weeks for the average person to establish the habit. It's much longer than I expected but watching my daughter, I can believe that 12 weeks is about right. She's been playing with the running now for 8 weeks or so and it's beginning to settle in for her. She' anticipating times where she'll not be able to run and planning ahead so she won't have to miss it. It's such a good feeling that we come to protect our time there.
Hope this helps.
Cheers! Ian.

Thanks, Ian! It helps a lot.

I second the thank you Ian. I took a couple of days off, but was at it again today. Feels good to be able to do more already then i could a week ago!

Thanks again

I started my walk/run intervals today. I'm not using a stop watch, but counting city blocks. I think I walked/ran 3 miles. I need to buy another pedometer!

I walk for 5 blocks, run for 1. I'll be gradually upping the running. However, since running is so hard on my knees (and I'm not fond of it), I'll never just run. I'm trying to keep it fun by keeping in the walking. Some days, though I've decided to add in or substitute rollarblading.

My plan is to do this 3x a week. More if I can handle it and am not busy with work, school or work.

You are both very welcome. This all helps me keep a context for what I'm doing and why I'm doing it, so there is plenty here to feed my needs too.

Living, you are rockin'. The blocks idea is great. I really like it. Make your changes slowly and methodically and you won't likely get hurt or over extend the energy you might have available as you adapt the the change in lifestyle. If you've had trouble like I had with knees and various running related injuries in the past, it'll be doubly important to be patient and let your joints adapt to the load. Muscles repair in about 6 weeks. Connective tissues a lot longer and then the bones sometimes take years. It's a patient game. I'm in it for life with any luck. :soapbox:

Casper, you are already noticing a difference! It takes a couple of weeks for whatever you're working on to begin to show. I had a cool one happen recently where I changed when I was doing my strength training elements to after my runs. I used to do them as part of a twenty minute warm up. Now I just start to run really slowly to begin my runs and moved the strength the the after party.

Apparently I cancel out much of the benefits if I do endurance training after the strength exercises. It took a couple of weeks but very quickly I noticed my arms showing more definition from the push ups. The body is a wonderful thing. I've neglected mine for a long time so it's nice to think I'm now helping it along some.

The general rule of thumb to start from for many has been to never increase your weekly mileage more than 10% per week, then every fourth week go back a week.

For instance:
week 1 - 5km
week 2 - 5.5km
week 3 - 6km
week 4 - 5.5km
week 5 - 6.5km

In this way one has a much better chance of the body and mind adapting well to avoid injury and like I've experienced over the last ten days, the dreaded over training.

Over doing it will absolutely kill my desire to continue and then infect the rest of my life with a negative tone of defeatism. I'm pulling out of it now.

I ran today after a ten day lay off. The big blue stem (http://www.nps.gov/wica/Big_Blue_Stem.htm) is blooming in a big way, and I failed to notice it or take into account that I'd run out of systemic antihistamines which help battle the fatigue I experience through allergy season. Duh! That and some missed sleep and I was doomed. I've been a bear for ten days.

Today my legs were strong. I was edgy so ended up running a hard 4 mile tempo run. The first mile I ran slow with the two older girls. The second mile I took my heart rate from 75% (132/bpm) to 85% (150/bpm) The third mile took me up to 97% (171/bpm) The second half of that third mile was fast, but as is usually the case, I messed up the chronograph and missed my split for that half mile. Ego stroking isn't allowed apparently! :D

I ran the first half of mile four slowly but the heart was taking it's time coming back down. On the second half of the fourth mile I picked up the pace again to finish at about 90% of my maximum heart rate.

Tomorrow is supposed to be a five mile jaunt with another tempo on Wednesday. I'd best get some sleep if I think I'm going to pull that off and everything else I'm scheduling this week.

The roof is almost done on the shop. Metal will likely go on tomorrow night after work. Yahooo!
Cheers! ian.

Thanks for all the info, Ian! I really appreciate it. I want to do it right this time and get into a good routine.

I have loose ligaments around many of my joints, so I have to be careful. I already have a bad knee (my patella is not centered right, so it grinds on some bone) and a bad shoulder (hardly any cartilidge) from swimming. It's pretty important that I increase running slowly.

I'm watching softball and will take a time out to walk/run tomorrow! I'm actually excited about it, which is a nice change!

The big blue stem is cool looking! It would probably reek havoc on my allergies as well!

Good luck with your run, Ian!

Livinginchaos- I am with u on this walk/run thing. That is how I am starting out too! I feel like a fool becuase i cant run that far, but hey whatever works right. I just really really want to stick to this routine for a change!

thanks for everyones help.

Today I will complete my third week back doing judo, after a gap of over 1.5 years.

I feel great. My last workout was the best yet, and I finally felt like my throws were coming together again.

The first two