...like a little bag pokin out of my back...

I just finished one of the usual Firehouse Loop runs and I have some significant back pain. It feels like there is this bag of nerves pokin out of my spine and bouncing when I run. Each bounce is a sharp pain. Oh - I am an old man. It is killin me right now. Other than that sunny day with good temperature for running. Had to do this one fast because I need to go back to work for some meetings tonight. I hope I can make it...

• Distance: 2.33m
• Time: 32:34.74
• Ave pace: 13:59 min/mile
• Ave speed: 4.3 mph
• Max speed: 6.7
• Calories: 427
• Ave HR: 142 bpm
• Max HR: 153 bpm

Long Weekend Run and other runs this week

On Saturday I did my first long run--about 7 miles. It took me about 55 minutes, which I think was a little more than 8 min/mile. My goal is to keep as many of my runs as I can between 7:00 and 8:30 min/mile, at least until I start getting to some of the REALLY long ones, then we'll see how those go. But the run itself felt pretty good, it was easier than I thought it would be. Around mile 4.5 I started getting pretty tuckered out, but then about a mile later I caught a good second wind and finished pretty strong (I usually try to finish each run with a 50-100 meter sprint).

Monday I did a mile-run time trial and ended up with about a 6:15 mile. I then went pretty easy for another 3 miles. My goal is to continue these mile-run time trials each Monday until I can get back to a sub-6-minute mile.

6 miles is my new weekday running goal (other than Mondays), and this morning was my first time to try it. It went well, I ran it in about 47 minutes which I am happy with, and I didn't feel too tired or anything. The first half of it is pretty steep uphill, and the other half is slightly more gradual downhill--I think I'll run the same course for the remainder of the week. My knees did feel slightly sore this morning after the run, but it didn't feel too bad. Here is a map of my 6 miler:

I have stopped doing the 200-meter intervals. I just hate them. I might stop alternating some long distance intervals (fartleks?) each Saturday with my long runs--running a mile at about 90%, then walking/jogging 400 meters or so--we will see.

I have a question. What is the best (and least expensive) way to stay hydrated during long runs outside? I am getting to some of the longer runs now where I will definitely need some hydration along the way (so far I have been ok drinking a little before and a lot after). Are camelbacks basically the only way to go?

First Real Run!

I am running, with my sister Chelsea. We did our first long run, 3 miles, around a park in Provo. Part of it is quite uphill, and I'm still not so good at running so we took a slight walk break. But all in all it felt pretty good! Turns out Chelsea is way better at running than I thought she was...so I'm going to have to keep up!

Our weekly 30 minute runs are at 6:45 am before she gets ready to go to class!!! Its proving to be pretty early so that may change...I end up taking a nap at like 8:30 in the morning :) But again, going well! We usually get around 2 miles in.

University Lake Run

I am not seeing anyone else posting on here - I hope everyone is running...
I just finished a run around the lake by my office. Nice run and a little more comfy because I chose to run on grass and dirt trails. That made my joints feel a lot better. The trails are "Muni approved" dog walking trails so there were a lot of people with dogs. I almost felt like I was running a slalom course for awhile there. Great temperatures and sunny which was nice. Still have a little bit of sharp pains in my upper back but not as bad as Saturday. Easy recovery after the run though and a good drive home. Here are the stats:

• Distance: 2.15 miles
• Time: 31:13.27
• Ave pace: 14:31 m/mile
• Ave speed: 4.1 mph
• Max speed: 6.4 mph
• Calories: 342
• Ave HR: 144 bpm
• Max HR: 155 bpm

Should be an easy recovery for Wednesdays run - however I have meetings from 0800 to 2100 on Wednesday so I am not sure how I am going to fit a run in that day.
-Tundra Bob

Ft. Rich run - Just finished

The army put in a new running track at Ft. Rich that is about six miles (maybe longer) and very nice. It was raining pretty hard today - so hard that I could not see my watch. I ran with Michelle and she kicked my butt again. I was in pain for the start but it seemed to get a little better about half way through. Here are the stats.

• Distance : 3.01 mi
• Time: 45:29.99 (for me - Michelle was faster)
• Ave Pace: 15:05/mi
• Ave Speed: 4.0 mph
• Max speed: 5.9 mph
• Calories: 470
• Ave HR: 135 bpm
• Max HR: 151 bpm

I hope they plow that course in the winter - it is very nice. I wish they had it when I was training for the marathons in 2000 and 2002. Had a crazy sawtooth pattern with the HR/Pace and Gallowalking. I need to make sure my Mon/Wed runs count this week.

Michelle and I just completed a run. Michelle was much faster than I was. I have a map of the run posted, the blue flags are one mile lap markers, the red and blue flags are our driveway. It was sunny and great temperature for a run.

• Miles: 2.82
• Time: 39:06.52
• Ave pace: 13:52/mi
• Ave speed: 4.3 mph
• Max speed: 6.6 mph
• Calories: 496
• Ave HR: 145 bpm
• Max HR: 160 bpm
• Ascent: 635 ft
• Decent: 636 ft

I had a little wobbliness in my spine and knee but overall felt better than my previous three runs. Seems like my shins feel tight on the uphills but OK otherwise. Michelle was way out in front of me, I could not keep up. She waited for me on one of the Gallowalking breaks and she said "it's time to run," I start running, Michelle says "lets go, are you running?" I look down at my feet and the road. The road seems like it is moving past my feet pretty quick. Brad: "I am running." LOL. I think it is gonna be a long journey to the marathon.

How to use this blog

This blog is primarily made for all if us (family and friends) so we can comment on our training for upcoming running endeavors. Some times we might have cool experiences or good motivating experiences we might want to relate to others. We can also comment on others posts to give encouragement etc. So please post updates on your training and running. Also comment on others posts on this blog too. I am new to the blog thing and still learning but this is what I know on how to make a post and comment on posts.

To Make a Post

1. Sign in, if not already - this is in the upper right corner of the blog.
2. If you are already signed in or after you do sign in when you click the "Sign In" button again it will take you to your "Dashboard" which will show the blogs you can contribute to.
   
3. Click on the "NEW POST" button under "Husblog" and it will take you to a screen where you can enter the title and text for your blog.
4. When you are done hit the "PUBLISH POST" button at the bottom and it should be posted on the blog.

To Comment on a Post

• If there is a post you would like to comment on (give encouragement etc.) - just click on the # comments button at the bottom of the text in each post.
• Then a text window will pop up where you can make a comment on that particular persons post.
• Hit "Post Comment" when you are done and it will attach the comment to that particular post.
• You can see some of the comments I made on Chris's "some runs" post by clicling on the "1 comments" line at the bottom of his post.

Please update and comment on this if you now a better way to do it.

Run in the rain...

Michelle ran at The Alaska Club this morning so I got a quick run in before the sun set and just got back. I did the fire station, Eagle River road climb run that I did last week - to see if I got any faster. I ran it in 31:31.05, average pace 13:27, average speed 4.5 mph, max speed 7.1 mph, burned 440 calories, average HR 152 bpm, max HR 166 bpm and climbed/descended 624/629. Here is a graph of speed and HR (see above). Did not have much shin pain which I had on other runs which is good. It was nice to run in the rain. I tried to run in good running posture (head up, chest out, and pelvis tilted forward) and it really helped but I had to concentrate on it. It is easy to do that on a treadmill, a little more difficult to remember when dealing with traffic and scenery. When I did my first marathon I practiced a lot and it ended up being natural.

Gruening Run

Went to the track at Gruening to do a time trial - just got back. My plan was to run two miles and run the first mile fastest for time. I did the first lap and about half way through I was fighting for breath. I completed it in just over two minutes then walked for about 200 meters before picking up a "shuffle" pace for the rest of the mile. Finished first mile in 11:42 and the two miles in 25:58. Basically I did that first 400m way too fast and it wiped me out After about six laps my shins started hurting which was my problem at my third marathon - the one I did with Michelle where we walked/ran.

Anyway, that was a two mile run under the belt that will hopefully get me a little more prepared for upcoming mileage increases. Everyone else needs to post their runs on here so we can see how each other are doing and motivation.

Fairbanks run

I did another 30 (actually 35) minute run while I was in Fairbanks on Thursday. It went well - it was somewhat painful but I am hoping that goes away once my mileage goes up. Considering it is my second run since April I think it was OK. I went to the Steam boat terminal on the Tanana river - never been there before and it was nice to do it on a run. About 2/3 of the run was on soft (almost sandy) dirt and it felt great. However when I hit pavement and concrete I could tell my body was taking a pounding compared to the dirt. I nabbed a Geocache on the way too! The other good thing is that there were no hills too. I am not sure how to run around Eagle River without hills, but I am not ready for that yet.

some runs

You guys will have to let me know what has changed about his program...

Did a 5-mile run today and monday, they both went pretty well--around 40 and 37 minutes respectively. Those runs seem pretty easy to me now--I was running on and off all summer, and my longest runs then were 6-7 miles (+1 10-miler...you can ask Rachel how well that one went...!). But yesterday I did some intervals, and those kill me. I plan to do them again tomorrow and I am dreading it like mayonnaise. Lately I've been dong 200m intervals--I do a warm up jog to the BYU track, and then sprint 200 meters at about 90% and then jog 200m at about 30-40%. Yesterday I managed 7 intervals, I'm going to try for the same tomorrow...I might go for 8 next week...

I've been doing my running in the mornings lately which has been a lot better--during the summer I almost always did them in the afternoon. It has been cool around here lately--Monday we had some huge thunderstorms that seemed to lower the temperature quite a bit, so when I start my runs in the mornings now (around 7 or 7:30) it is in the 50's--cold at first, but my body warms up pretty quick.

I think I'm gonna do my first long run this saturday, I think I'll start at 7 miles.

First run - 33 minutes!!!

I finished my first run earlier today. And when I say "first run," I mean it. It is the first time I have run since I did the 5k, April, in SLC. I have biked some this summer but no running - and I felt it. I ended up running 33 minutes. Did the loop to the fire station then up ER road to Chain of Rock then back down.

It was interesting because I really struggled up the hill at the bottom of ER Road. I remember running that when I first started training for a marathon in 1999 and thinking it was impossible - then almost two months later I breezed up the hill wondering why it was a problem earlier. That is the amazing thing about running - I think you can do about anything, it just takes a little time and soreness (a.k.a training) before your body gets used to it. It was pretty hot today - ~70dF in the sun (and it was a vitamin D day).

Well I am sore right now - no doubt about that, but I am still going to press on. Top right is a photo of me before the run. Top left is 33 minutes later. I felt a lot worse than I look - a slight smile on my before run photo.

I did the old "Gallowalking" method - run ten minutes then walk one. Michelle tells me it has changed now. She ordered his new training program. We were talking earlier and wondering how we were going to do the long runs during the winter - I don't know. I have done 13 miles on the treadmill before - max. It was not too bad, but I dread doing longer than that.

If there are others in the family who are interested in training and running the SLC marathon tell them about the blog. I think I will limit access after a week.

I am hoping others can post their running reports on this blog. Give it a try - I know reading what others are doing will help to motivate.

- Tundra Bob

I have been thinking about the marathon since Chris and Rachel brought it up on Sunday. I need to do something to get me motivated – it seems like illness has really gotten me down lately. I have decided that I will start training for the SLC Marathon April 17, 2010. I will do a 30 minute run today (because that is what is on Uncle Jeff’s schedule).

I will have to admit that training for my first marathon, ten years ago, was one of the most amazing experiences of my life and I am looking forward to working on this for the next few months. I have an appointment with my rheumatologist next month and I will run this past him, but from my previous experience he thinks that running is helpful for Rheumatoid Arthritis. I think I will do the “to finish” schedule and if things look good at the rheumatologist next month I might adjust things to go for a 4:20 finish.

I think it would be cool if we all ran it – not necessarily together (at the same pace) because I am sure some people will be slower than others, but it will be a great experience (and we can finish some time that day…even if you walk). All the hype and celebration they do at the SL Marathon seem to exacerbate it the fun. It is a lot of fun and actually running the marathon seems “cake” after the training. I am not going to use any excuses like bad weather, too much snow/ice for training.