San Diego is a really beautiful town and running provides ample opportunity to see how wonderful it can be. I pushed things a bit hard and spent more time in the red zone than I wanted to but I felt good during and after the run. My speed wasn't fast and I used the run-walk method I've been working with the last few months but the main thing is, I went for a run. I'm really hoping to get more of these runs out there over the next few months as I get in better shape. For now, though, a half hour run on the weekend is a good start for me and if you can't run that long, walking is good too.
I decided today to focus on fitness since I feel the need to get outside. It just figures that I get down to the bay and it's overcast. Actually, that wasn't bad since I wasn't there for the rays, but for a run. Overcast skies are always better than running with the sun beating down on me. In anycase, I'm starting my fitness routine so I took things easy. A little over 3 miles and a bit over 35 minutes was just right, I think. I really need to stop with the 'just starting out' deal though. It seems I'm always 'just starting out' and I need to stick with things for a while. Getting fit is a long term plan and one that'll help in all areas of life...back in the day, when I ran marathons, I'd end up taking significant time training - some days 3-4 hours preparing for a race. While I don't need to devote that kind of time for general fitness, I do need to set my priorities to get out on the road regularly. And getting out regularly will help with my heart rate. I actually ran a little last weekend but my HR was really bad...it was hot and I pushed too hard and ended up spending way too much time in the red. This week is much better and if I keep with it, I'm sure things will continue to improve. Hopefully with Spring having sprung and Easter behind us, you all will be looking to get back into shape or reapplying yourself to keeping fit. Good Luck!
I've been doing pretty well in my running routine, increasing my time and distance each week for a number of weeks, but this week I decided to take things down a step.
I did it!!! I broke the 2 hour mark and ran 9 miles yesterday.
My mileage on Sunday reached the 8 mile mark and I am still feeling pretty good about it. I must say that I didn’t really feel like getting out there this weekend. Laziness and video games had an adhesion that threatened to keep me in the house and the rain certainly didn’t help. Yeah - it was actually rainy and cold here in San Diego this weekend and after the heat we had a couple weeks ago, it felt a lot worse that it was.
My Sunday run was very enjoyable this past weekend. I put in a little over 7 miles and I think I could easily have kept going. The conditions were close to perfect…overcast skies kept the sun off my back and the temperature was in the mid 60s. There was a bit of humidity but not enough to make things sweaty and uncomfortable. I certainly would love this weather for any race day. I kept to my 45 seconds run to 30 seconds walk pattern throughout the entire run and I think it definitely helped. These walk breaks really seem to be making extending the distance easier than I remember last time I was building up to 7 miles. Walking seems to give me a quicker recovery and I didn’t feel too tired after the run - hence my feeling that I could have kept going.
This past week I’ve been pretty focused on my fitness goals, to the exclusion of gaming or much of anything else. And I think it’s paid off so far…instead of the 5 mile long run I had planned today, I actually ran 6 miles.
Yes, I felt good enough at the end of 5 miles that I decided to go for a bit more.
I feel pretty good for running 6 miles this morning. The morning started out nicely and I tried to get out early enough that it wasn’t too warm yet, but things heated up pretty quickly. We’ve been going through a bit of a November heatwave here in San Diego, with temperatures about 20 degrees warmer than typical. So this morning when I started my run at 8am, it was already 80°. Based on that heat and what I mentioned previously about slowing down a mile per minute for every 10°, I should have tried even harder to go slow.
My current target pace for long runs is 15 minutes per mile or 4 miles an hour. That would put my time at 3:45 per quarter mile. Somehow, I set my Garmin to alert me and automatically mark a lap every quarter mile so I see my time and pace fairly often. Since it was so hot, I should have started out targeting 16 minutes a mile and when the temp got up to 90° even slower - 17 minutes a mile. Which meant, rather than 3:45, I should have been aiming for 4 or 4:15 per quarter mile.
I ended up running quarter miles between 3:00 and 3:33 a way too fast for what I wanted. I really, really need to work on going slow.
I made it though, and felt good enough to run an extra mile and logged 6 instead of the planned 5. I just have to remeber that it’s more important to spend the time running rather than trying to go fast.
I looked at the Carlsbad Half Marathon information and the event has a time limit of 4 hours and 15 minutes which means a pace of just less than 19:27 would still be allowed. Even if I targeted the 17 minute pace today, it would get me over the finish line well before the street sweepers. I just need to convince myself of that while I’m running.
Just a quick post today about how I’m doing with my fitness plans.
I’m actually looking at the potential of running a half marathon in January. I haven’t signed up for anything yet, but I’m getting close. I want to see how my long run goes tomorrow and decide after that. Tomorrow I’ve planned a 5 miler, but if I’m going to get ready for a half marathon in January, I have to start upping my long run mileage each week.
The Carlsbad Half Marthon is on January 15th so that’s about 10 weeks away. Running 5 miles this week, gives me 9 long runs after tomorrow to go from 5 miles up to 12–13. Definitely doable, and considering I did my first marathon, from nothing, in 16 weeks, I could have easily done it when I was running years ago. Now that I’m older…I need to make sure I’m careful and safe. I don’t want to overdo it.
In any case, I ran 3 miles today. It was good and I was able to get out there early enough that the heat didn’t have too dramatic an effect. But I did take it slow…12:46 min/mile pace.
My 4th day of fitness was another success. 10/10/10/10 and more than 10k steps…successes all around. But I realized I need to prepare for the weekend runs.
Last weekend I realized I probably could use some hydration while on my 5 mile long run. Any time you go over an hour for a run it’s a good idea to make sure you keep hydrated particularly with the current heat wave we’ve been having here in San Diego.
I suppose it’s not gonna be as hot as it’s been the past few days, but when the temperature gets into the 80s it’s time to really consider hydration. I’m not sure where I heard it, but for every 10 degrees above 60°, you should add a minute in to your pace. Since I usually train with the temp in the low to mid 70s, once it gets into the 80s I should slow down by at least a minute, and drink.
So tomorrow and Sunday will be hydration and slow pace focused.
I planned out a 3 mile run tomorrow and another 5 miler on Sunday, keeping pace with what I did last week.
As for hydration, I got some HEED from the local running store. HEED is kinda like Gatorade and provides some calories and electrolytes while running. It’s good for runs up to 2 hours long but if you go longer, you need something with a little more umph. Since 5 miles should be well under 2 hours I figure it’s perfect for what I’m looking for.
For run time energy I prefer complex carbohydrates so that they provide longer term energy rather than just a sugar rush from simple sugars. The maltodextrin in HEED should give me plenty of sustained energy for my long run and not dissipate as quickly as most standard sports drinks.
In any event, I think I’m prepared and I’m looking forward to my weekend runs.
The 3rd day of my fitness goals this week added in a 1 mile run to what I’ve done each day this week. Shortly after my run, I did the 10 sit-ups, 10 push-ups, the 10 squats, and the 10 jumping jacks. And I’d have to say things worked out well. Although I didn’t go fast or far, the mile run was good and it got my blood flowing in the morning.
My run went for 1.08 miles and I averaged 12.19 miles/min.
With the time change on Sunday, it was dark when I got up but I was determined to finally start my weekday running. Instead of starting in the dark, I got my lunch ready for work and set up my day for after my workout. By the time that was done, the sun was up and I stretched out and was ready to go. Down to the baseball field, around the stop sign, and back…1.08 miles and 13 minutes later and it was done.
In addition to the run, I managed to take 12,614 steps which made it the 3rd day in a row I made more than 10k.
I’m feeling real good about my workouts so far. 3 days is a good start to a trend and I plan on keeping things up. Slow and steady is my goal and 3 check marks are 3 steps towards getting fit.