"When I do the best I can with what I have, then I have won my race." Jay Foonberg



Weekly Running Log

Sunday, June 27, 2010

This was a good week...busy, different and fulfilling. Having grandchildren two days, an out-of-town doctor's visit, packing the camper for a couple of days and visiting with old friends from high school has taken time away from running. But surprisingly I did get in 5 days' worth of workouts. It really seems like I've hardly done a thing. Guess being out of routine has made me feel that way. I'm glad I record my running for inspiration reasons.

Addition/Changes to my goals for this year:
1. Persistence
2. Consistancy
3. Increased weekly mileage (including walking)
4. 5-6 Days of working out

I hate I didn't reach my distance goal but am pleased I was persistent in getting out. Today, unplanned, I was able to add 3.5 more miles to my weekly log. My new goal has been to get in 25-30 miles per week. I feel 20 miles are achievable but 25 will be more of a challenge if at all possible. This week I got in almost 23 miles. Considering all the things going on, I'm pleased I got in this many.

Keep up the good work in your training. I love Nike's logo: Just do it!! I'm a firm believer in this phrase now. So get out there and JUST DO IT...

Sunday, June 20, 2010

Run 4 It

Yeah, this has turned out to be a good title for my blog. I guess you could call this week one of stamina. Many times I did NOT want to get outside to run. If it had not been for Kent's commitment to run first thing in the morning I don't know that I would have pushed myself to go. BUT...I'm so glad I did. Thanks, Honey, for your example. Since I've begun longer weekly mileage lately, I was determined to do my best to keep it up. This week was the best so far. As I was running my 3 miles on the treadmill this morning, I thought I'd do an extra quarter mile. After that, it seemed easy to say half mile. Then when I got to 3/4 mile, I couldn't see a reason why I should not finish and do an entire mile-after all my base amount of mileage has gotten to be 4 miles. This meant that it's the most I've run in a week's time...31.38 miles!! I was so excited when I added it all up.

Now, this week will be a challenge to keep a minimum of 25 miles for sure. There's visitors, doctor's appointments and a little traveling. There are many things going on and part of that time I will be away from a treadmill and will HAVE to run outside in the heat.

As you can tell from my pace in my log, it is obvious that I've incorporated walking now. I hope I won't have to resort to mostly walking; but for this week I'll have to accept that it will be okay if I have to. After all, the mileage per week is what I am trying to shoot for right now with the heat and humidity high. I feel that this is also good for building my legs for longer runs so it will help when I prepare for another half marathon later this year. I haven't decided on the half I will do, but there's one waiting just for me.

And, hey, the runs in the past couple of weeks are also burning calories for which I've not run for that reason before but I'm really liking this perk. Now don't quit because you have to make a change for the summer. Just do it and I'll see you on the run!!

Thursday, June 17, 2010

Something Personal

I really like my Weekly Running Log but I've got to post my running differently in order to be more accurate. Since I've began incorporating walking in my runs it has made a big impact on my pace.

Now, the title...it's personal! I'm sure no one else cares, but it does bother me that by using the whole time running/walking changes my pace so much. It's bad enough that the heat and humidity is TOUGH right now and my pace has slowed because of it but the walking is crushing it. Hopefully soon I'll be recording my runs vs. walks separately and will reflect more accurately.

I am gradually getting use to the walks. While we were gone last month, we realized that walking can add to the calories burned. Having a Garmin reflects this statistic and we decided we wanted to incorporate walking to help us spend more calories so we can lose a little more weight. It HAS worked!! Kent has lost several pounds and I'm beginning to show some loss, too. We're both excited about this and maybe we can get to where we want to be. He has struggled with his weight for a while but this has been a sure fire solution for him. He has also cut back some on his eating (bad habits) which has helped with this change, too.

So for now, we'll see you on the road!! Now, run 4 it...your goal, that is!

Monday, June 14, 2010

New Week, Fresh Start

At the last minute, I decided to go to the local high school track and do a little speed work. It's been a while since I did my first one...about 3 weeks ago...and I really want to work on my time. Though my interest is more in doing distance it doesn't hurt to do a little speed work here and there.

Having a Garmin is wonderful! I really don't know what I did before I got one. Just recording distance is not enough any more. I'm dreadfully addicted to this technology!!! It gives me information I would not have otherwise, such as detail times during your run. Therefore, I can relay to you the speed I accomplished during my fartleks. With that said, let me say that I was hoping to reach my 5k race pace (8:40) during the speed intervals so that's what I was shooting for. Here are some of my best times during today's run:

7:43
7:08
7:13
7:30
7:18
7:34

I was totally taken aback seeing ANY 7:00 minute times!! This gives me a good boost with wanting to improve. One of my running goals this year is to run an 8:30 race pace AND maintain it for races in the future. I can hardly wait to see if this gets better when the weather gets cooler because I can tell you it's HOT and humid right now! My overall distance was 4 miles. Now on to tomorrow...

Sunday, June 13, 2010

New Milestone!

I reached a new milestone this week. When adding up my mileage, I found I had run a little over 30 miles!! I don't remember doing this before. It's so exciting. And with the heat and humidity, well, let's say it was "worked" for. Now, I hope I can increase that this week then maintain that for a couple of weeks before pressing on. I want (or think I want) to do some speedwork, I hope the heat doesn't keep me from at least trying it.

I've gradually stopped my weight workout and core workout and need to re-establish that. Hope to this week. I feel so much better when I do these...and skinnier!! Core work quickly shows results and I feel the difference in just a couple of workouts. I've also got a video I need to incorporate somehow.

I've lost down a few pounds and am excited about that. I'm sure it is all that sweating I've been doing as well as the increased mileage this week. My goal is to lose another 4 pounds, then maintain. That is the hardest part!! Maintaining.

Keep moving and see you on the road!

Thursday, June 10, 2010

Dietary Fitness Rules

Active.com offers so much good information on running, diet and fitness. For those that would like to get on the right track or improve where you are, you will benefit from reading articles from this site. I wanted to share only 5 dietary fitness rules that I recently read.

1. The less processed a food is the healthier it is for you.
The closer a food is to its pre-harvest state (the vine) the more nutrient density it will have.

2. Good nutrition is all about forming habits.
Focus on forming long-term habits, not short-term dietary changes, and be open minded to new and different food choices.

3. Avoid supplementation when possible.
Is that expensive energy bar any better than a banana? The quality, purity, and benefit of many supplements are suspect at best.

4. Consume a colorful variety of foods.
Tomatoes, blueberries, dark chocolate, spinach, and apples form a rainbow of nutrient density; vitamins, minerals and anti-oxidants. The more colorful your plate is the better it will be for you.

5. Eat often and don't go hungry.
What foods are most effective for boosting your metabolism? You guessed it: foods that are in their natural state and are not already processed by a machine.

Wednesday, June 9, 2010

Run, Run, Run

This is not my weekly report (obviously) but an update on my running so far this week.

This week has been a good one so far. Now that we're back to running at the Sportsplex, there's be a little adjusting...leg-wise. We had become so accustomed to totally flat running that the little grades at the Sp. made it a little challenging. We find that running early in the mornings has been the time to go in order to beat the heat and humidity as much as possible. Though we don't always get out as early as we plan to, it is still early enough to not pass out while we run.

I had to lay off last week due to pain that has re-surfaced. I believe it is the same chest pain I have had to endure from the fall I had earlier this year. It is in the exact same place as before. They are sharp, stabbing, break-taking pains and have kept me awake at night and uneasy during the day. It never bothered me while we were gone. I don't know if I over-exerted on my speed run (the first I've done) two days before we left and the pain reminded me that the injury was still there although my body was healing. Needless to say, I succombed to rest (no running) until the pain left again...a whole week!!! Ugh...

With all of that said, this week has really been great so far. I am hoping to log in miles in the 25 mile range each week. I was able to do this the last couple of weeks we were in Gulf Shores and with being off last week I wasn't sure if I could run more than a couple of miles at a time bringing my weekly mileage down a lot. It looks like things are going great again. It's a little hard to get going but as I keep at it the better it feels to run and am able to keep my miles up.

Monday - 5 miles
Tuesday - 7 miles
Wednesday - 5 miles

Yesterday was a great day for distance. I don't know if I would have even thought of going this far had it not been for Frank. The first mile was hard and my legs felt heavy. He ran with me after the first mile and while we talked, we ran and ran and before I knew it we had gone 7 miles. This is the first time I've run this far in quite a while and was very excited about it...although I could have drank an ocean of bottled water when I was finished, ha!

Today, I was a little tight and wanted to make at least 3 miles. Again, after the first mile and working out the soreness, running became easier. As a matter of fact, this run was great pace-wise. Every time I looked at my Garmin it was recording a running pace in the 8 minute range!! I was so excited because it never felt like I was running that fast. Hey, that's fast for me...okay? The last mile I decided I was going to walk to cool down. Not being a walker (this is soooo difficult for me to do when I'm wanting to run now), I started walking and then decided to run to "that" pole, then I walked a little more and ran a little further and before I knew it I ran the whole way; therefore, keeping my entire run at a decent pace.

I'm now wanting to run 5 miles the next couple of days. Keep watch on my log at the top of the page to see if I make it.

Note: Any time you want to view my runs, you can click on my Weekly Running Log and go to the week you are interested in seeing.

Run 4 It...Robbie

Saturday, June 5, 2010

Weekly Review

This week was not a good one for me! One thing or another popped up...and...no, it wasn't busyness. It was all physical that kept me from exercising! As things are getting a little better, I hope to resume my running next week regardless of how little or how long it ends up being. Glad this week is about over. Ready for a new start...now, turn the page please!

Tuesday, June 1, 2010

Week in Review

Last week was one of the best I've had. I stayed consistent with running and got in over 25 miles...as well as the week prior!! This is great for me. I would really like to see this as a norm. My rest day is usually on Sundays as it is a busy day for me.

After running 5.3 miles Friday, I decided to incorporate some sprinting for an additional mile. Though it probably wouldn't count like normal runners would count it, it was a step for me. I sprinted, then walked for several intervals. Sprints went from a 6:58 up to a 5.02 pace!! I couldn't believe I could run that fast AFTER my regular run. Don't get me wrong, I'm not deceived...these were only sprints! But it is an incentive for me to do better and sprint longer. Have I told you how much I love my Garmin!! I wouldn't know this info if it wasn't for it.

Saturday was a great end to the week as I had the opportunity to run with my friend, Ginny. She had come down for a few days and we were able to connect just before leaving for home. I enjoyed it so much. Outside of bumping into someone else running at the same place and time, I've not run with anyone before. This was my first "planned" run. Everyone out there, do not take for granted running with a friend! It was so refreshing. I just hope I didn't slow her down too much. The run was NOT a fast one for me but it was the speed I could handle while incorporating some talking. We finished our run with a cold fruit smoothie and some good ole visiting.

Now the down side...once while talking with her after the run, I experienced a spasm or something in my chest like I'd had after my fall earlier this year. I've not had this pain in a while and thought everything was fine now. As a matter of fact, "something" didn't feel right the night before, but only once. Now, I'm wondering if I've re-injured this muscle tear or whatever. It hurts a lot and takes my breath. I can only lay one way (like before) to get some rest. This is so discouraging and am real down right now. So with all of that good news, the burning arrow of the bad seems to deflate it all. Maybe it won't be long before I can hit the streets again. This is such a bummer!!

2016 Races

  • 10/15/16...Shrimp Festival 5k
  • 05/30/16...Fiesta Five Flags 5k
  • 03/19/16...Azalea Trail 10k
  • 03/13/16...St. Pat's Leprechaun 5k
  • 03/05/16...Bay to Breakfast 12k...1st trail race
  • 02/20/16...Sea Turtle Half
  • 02/13/16...Double Bridge 15k

2016 Goals

  • Run 1,000 miles-Done
  • Bike 300 miles
  • Half Marathon-Done
  • Eat fruit daily
  • Push through the hard times-Done
  • Cut back on refined sugar

2015 Races

  • 12/19/15...Make It To The Line 4 Miler
  • 11/21/15...Wild Turkey Trot 5k
  • 11/14/15...Oyster 5k
  • 10/10/15...Shrimp Festival 5k
  • 05/30/15...PHind a Cure-W/D
  • 05/02/15...Fiesta Five Flags 5k
  • 04/18/15...Zydeco 5k - W/D
  • 04/??/15...Virtual Remember the Fallen 5k
  • 04/??/15...Virtual Boston Strong 5k
  • 04/11/15...Magnolia 5k
  • 03/28/15...Azalea Trail 10k
  • 03/07/15...Circle K 5k
  • 03/01/15...Gulf Coast Lulu's 10k
  • 02/28/15...Sweetheart 5k
  • 02/07/15...Double Bridge 15k

2015 Goals

  • 1 Half Marathon
  • Eat fruit daily
  • Overlook past failures
  • Push through the hard times/things

2014 Races

  • 12/06/14...St. Jude's Half Marathon
  • 08/16/14...Pinky 5k Virtual
  • 08/15/14...Howl @ the Moon 10k Virtual
  • 02/15/14...Sweetheart 5k
  • 02/01/14...Double Bridge 15k

2014 Goals

  • 1 Half Marathon
  • 700 Running Miles
  • Strengthen my Upper Body
  • Recuperate, Recover, Renew
  • Get active in WW
  • Eat Fruit Daily
  • Start Clean Eating
  • Begin Eliminating Sugar from Diet

2013 Races

11-30-13...Stennis 5k
11-23-13...Turkey Trot 5k
11-08-13...Run For The Kids Virtual Half [St. Jude's]
10-12-13...Shrimp Festival 5k
09-22-13...Talladega Half
07-04-13...Wesson 2 Miles
06-29-13...Emz Liverpalooza 5k
05-18-13...Pursuit of Fun 5k
04-20-13..Warrior Dash
04-07-13...Gulf Coast Half-Pensacola
03-23-13...Azalea Trail 10k
03-10-13...Leprechaun 5k
02-24-13...NOLA Marathon
02-02-13...Double Bridge 15k-Pensacola
01-13-13....Gulf Coast Half-Lulu's

2013 Goals

  • 3 Half Marathons-Done-Plus 1
  • 1 Marathon-Done
  • 1000 Running Miles-No, due to RC Tendonitis & Broken Shoulder
  • Eat fruit daily-A little aggressive but better
  • Maintain weight in 130's-Did NOT happen!

2012 Races

12-08-12...FloraBama Jingle Bell 5k
11-24-12...Jingle Bell 10k
11-17-12...Turkey Trot 5k
10-27-12...Jazz Half
10-20-12...OS Rotary 5k
10-13-12...Race for Grace 5k
09-29-12...5k For Katlyn
07-04-12...Wesson 2 Mile
04-15-12...Gulf Coast Half...[Withdrew-bronchitis]
04-14-12...Diversity Dash 5k
03-24-12...Azalea Trail 10k
03-03-12...MS50 20k...[Withdrew-bronchitis]
02-25-12...Kids Need Heroes 5k
02-11-12...Sweetheart 5k
02-04-12..Double Bridge 15k
01-14-12...Pensacola Half



2012 Goals

  • 1 Full Marathon-Marine Corp filled up
  • 3 Half Marathons-2 Down-Sick had to drop 2
  • 20 Miles-Wkly Mileage-Bronchitis kept me from this
  • Cross Training 2x Week-Poor Commitment
  • Weekly Weights W/O-Again Poor Commitment

2011 Races

  • 11-26-11...Kaiser Half
  • 11-19-11...Turkey Trot 5k
  • 11-11-11...Thumbs Up for Bill 5k
  • 11-05-11...Senior Bowl 10k
  • 10-22-11...Running the Streets 5k
  • 10-15-11...Shrimp Festival 10k
  • 10-08-11...Mullet Run 5k
  • 09-24-11...Waiting for a Cure 8k
  • 09-05-11...Labor Your Legs 5k
  • 07-04-11...Wesson 2 Miles
  • 06-04-11...Bay Fest 5k
  • 05-14-11...Stargazer 5k
  • 04-30-11...Fiesta 5 Flags 5k
  • 04-16-11...St. Benedict's 5k
  • 04-10-11...Gulf Coast Half
  • 03-26-11...Azalea Trail 10k
  • 03-19-11...St. Patrick's 5k
  • 03-05-11...Eco 5k
  • 02-13-11...Mardi Gras Marathon

Secrets to Running a 5k

Here is an excellent site for those who have thought about running a 5k race but just hadn't made that move yet. There's tips, directions and even a section on what to wear. If you have never run a race, you are missing out on a lot of fun. You will have support from most everyone you meet. Now for the site...click here to change your life and get started!

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* Healthy Weight Calculator for Men - same as for women.
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