ScoJo's Running Down a Dream Journal (comments welcome)

[ScoJo15]

Monday March 20th
Lots of rain washed out my planned run for Monday so I decided to go to the fitness center and run on the treadmill instead. This was my first experience using a treadmill so I really had no idea what settings were best for me. The good news is that it taught me a lot about my pacings and what is needed to improve my average mile rate.

I started off with a 4mph walk and then bumped it up to a 5mph jog at the 3 minute mark. Some quick mental calculations told me that this was too slow of a pace. If you run at 5mph, you are doing 12 minute miles. If I kept up the 3 minutes at 4mph and 1 minute at 5mph, I'd be way off of my regular pace. So I increased my runs to 5.5 mph for 1-3 minutes each. I ended up 'treadmilling' for 32:19, covering a distance of 2.5 miles for a 12:50 average per mile. Heart rate was 178/155.

So what did I learn from this workout? I learned that my pace is too slow! I need to continue working on strides and faster runs in order to lower my per mile average. I also learned that I can run for more than 1 minute at a time. There were a couple of times where I ran for 3 minutes at the 5.5 mph pace. This was my lowest average heart rate workout since I started which is good that my body is getting used to the exercise, but bad in the fact that I should have had a more intense workout.

Tuesday March 21st
Elliptical time! I felt really good going in to the workout and really busted my butt on the elliptical. Get this: I did a 30 minute workout that covered 3.6 miles (that's a 8:10 average mile!)! I maintained a quick pace for the entire duration and was pretty worn out by the time the 30 minute mark hit. I was really pleased with the results and definitely set a new bar for my elliptical workouts. Now I just need to carry this over to my outdoor runs and see how much I can improve my time.

So I'm really going to go for it this Thursday for my 32 minute 3/1. I think I'll try running for more than one minute each time while also increasing my speed. I've got my sights set on my first 5k on April 15th and would love to be able to make a respectable showing.

 

[AmyBeth68]

Excellent workouts Scott! I can tell you from my own personal experience that settling into a pace is a constantly evolving thing. I know that one of these days I'll lock into something, but for me it has changed constantly. I started out running about a 12 mpm and stuck there for a few weeks. As I continued to increase my distance, my pace increased as well. I moved on to an 11 mpm pace, again for a few weeks. Now I have increased my distance yet again AND quickened my pace to around a 10.3 mpm. So I guess what I'm saying is to not get too discouraged. I thought for sure as I went longer distances my pace would get slower. But the reality is that it has gotten quicker and I'm sure your will as well! Your base fitness and strength are increasing dramatically week to week and that will influence your speed for certain.

I found that shortening my stride and focusing on my breathing REALLY helped increase my pace this past week. It almost felt like I was shuffling...but it got me forward much more quickly. Originally I had tried to lengthen my strides...but turns out that is not the proper technique for distance running. Who knew LOL .

I am also very confident that your work on the elliptical is going to increase both your speed and endurance dramatically. The kind of pace your clocking on the machine is VERY impressive. That is a tough workout to be sure...most people struggle to make 10-20 minutes on it. WTG!!!

 

[Foxfiregrrl]

You are doing really well! I think it is Awesome that you are getting your daughter into the training as well!

I have kind of been slacking on my running, but reading your posts helps me to get motivated again. Thanks!

Keep up the good work!

 

[ScoJo15]

Foxfire & Amy, thanks for the kind words! Your comments keep me motivated and it's nice to have a support group around!!

Amy, your 9:20 mile really inspired me....one day I'll catch you but for now, check out what I was able to achieve...

Wednesday March 22nd
Day off.

Thursday March 23rd
Rain again forced me to take my outdoor session to the fitness center treadmill. Knowing what to expect on the treadmill enabled me to quicken my pace a little this time. I did 2.6 miles in 32:11 (12:22 per mile avg) with a 180/159 HR reading. My walking pace was 4.0 mph and my running pace was 5.5 mph. I'm hoping that I can slowly increase the running pace over time. I was able to run for much longer than expected but the pace was slow enough to keep my total average down a little. But it was a great workout anyway and was a great preparation for the Saturday distance session.

Friday March 24th
Boy did I feel good on Friday! Something about the planets, stars, tides and my body had all lined up and were in total sync or something. I hit the elliptical and crushed a 30 minute workout. Ok, the setting was a little on the easy side (was set at level 6) but I was floating between 8 and 9 mph for most of the workout. I covered 4.08 miles in the half hour for a 7:21 per mile pace! Maybe I need to trade in the tennis shoes for some cross country skis!! HR was 181/163. I felt really good after the workout and was pumped up for Saturday!

Saturday March 25th
I hit the track mid-afternoon after doing some outdoor housework. I briskly walked my half mile warmup during which I decided to try doing a 3/1 run/walk combo...the reverse of what I had previously been attempting. So I hit the mile post marker and off I went. I did a strong 3 minute run and then lowered the heart rate a little during a 1 minute walk. It was very cold and really windy out so I figured my time would be a little slower since over half of my run was into the 10-20 mph winds. I blazed through the wind anyhow and noticed that I was close to completing my lap during my second walk session (only 8 minutes into the mile). I picked up the pace to a run again and crossed the 1 mile mark at 9:41!! That's right!! 9:41!! There weren't any local tv or radio stations around to report the amazing accomplishment, but I felt like Rocky blazing through Philly and pumping his arms at the top of the Art Museum steps! (Amy - I actually was trying to remember what time you ran...I was thinking "was it 9:20 or 9:40??" and couldn't wait to get home to see if I bettered your time or not!) But that quick pace hit me pretty good a quarter mile into my second trek around so I switched to a 2/2 ratio. I still managed to do a 11:11 second mile followed by 11:34 and 11:36 for miles 3 and 4. I completed the entire 4 miles in 44:02....11 minute per mile average. Heart rate was right in line at 183/169.

I am super stoked about such a nice increase in speed! It gives me a lot of confidence going in to my first scheduled 5k on April 15. I do not want to finish last and would love to come in around the 32 minute mark. I did 3 miles in 32:26 in cold and windy conditions so I think a sub 32 minute 5k is possible. I want to run as much of it as I can but understand that I'll have to walk for a couple minutes at some point. I've still got three weeks before the race to work more on endurance and pacing. I'm hoping that Saturday's results were not a fluke and that I can either repeat or improve upon the performance next Saturday.

Sunday March 26th
Weigh In. I lost another pound, so I'm down to 214 now. I think I need to buy a new scale though. I stepped on three times....the first two times it came back with 212 and the third time it read 214, which seemed more realistic to me. I'll try replacing the battery and see if that makes any difference. I wish there was someplace around that had a doctor's scale so I could really see where I'm at now. I went the entire last week with zero junk food, no snacks after dinner (well....I did eat an apple one night around 8:30, but that is healthy..) and tried to watch my portions at each meal. I've been drinking more water through the day and have limited my soft drink intake. I have to say that the "diet" along with the exercise is really making a difference. I feel a lot better and am waiting for the day when people start to notice a change in my appearance. I must add ab workouts to my routine starting this week. Then I plan on hitting the weights again next week....I was informed to not lift until my finger completely healed to prevent re-opening the wound and I think it will be good to go in no more than one week.

Goals for this week:
1. Try the 3/1 run/walk during my outdoor runs. It's not supposed to rain so I should be able to hit my normal course on Monday and Thursday.
2. Increase to level 9 or 10 on the elliptical to generate more resistance. I need to build up more endurance to prepare me for the 5k.
3. Add abdominal workouts on 5 nights.

 

[AmyBeth68]

OMG Scott....you were rockin' for sure this week! You have to be kidding....I bet you finish the 5K in under 30. Everyone says that you pace much faster during a race....so here's to you and I cutting the 30 minute mark!!! Your race is exactly one week before me!

And to that elliptical workout! I think you've reached a new level in your fitness and endurance! I really do....don't be surprised to see your pace rapidly increasing over the next few weeks! I am really impressed with what you've achieved in such a short time. I think I'll be chasing your times soon .

WAY TO GO SCOTT!!!!

And thanks for noting my 9:20 time....if only I could keep that up! Someday I hope to see a negative split....but that might take a while LOL!

And keep thinking about that Full Marathon! Imagine running through all the parks ....how inspiring!!! Okay...I'll stop bugging you about the full marathon. It's just that i know you can do it. Not that the half isn't a HUGE HUGE accomplishment! I just want to keep reminding you what you are capable of doing! Of course...I am clearly not an expert I've never run more than 5 miles! YET! But I'm heading for that full marathon with a lot of trepidation...trying to bring someone else along for the torture...eh, um, I mean fun!

 

[kimwim8]

Hey Scott! You're really doing GREAT!

Your eliptical workouts sound so intense! I have no idea what setting mine is on (yes, I'm ashamed to say), so I'm sure it's on the easiest setting.

Baby steps for me..haha!

Keep up the great work! I can't wait to hear how you make on at your 5K!

 

[ScoJo15]

Kim and Amy, thanks for the continued support!!

Amy....I haven't signed up for the Half or Full yet and you definitely have me thinking about the Full, but I don't want to bite off more than I can chew just yet. Run for 5-6 hours? Seems like such a formidable task! I'm thinking Half in 2007, Full in 2008 and Goofy in 2009. Would be a great 3 year progression. As for the 30 minute 5k, let's make it happen!! That would be a major accomplishment for me....I think you will crush it, so I guess I'd better get at it!!
Kim....don't worry about the elliptical setting, just the fact that you are doing the workouts is what is important. Sometimes I tend to get caught up in the analytical numbers game....can't you tell by my posts!! You should see my workout spreadsheet

On to the update...

Monday March 27th
Yeah, no rain today!! Prior to heading out for my run, I decided to change up a couple things. First I decided to not to a 3w/1r but do a 3r/1w. Based on my other workouts and my ability to sustain a run longer than 1 minute, I think I can do a run dominant ratio now. Also, I figured 32 minutes should be my 5k time so instead of just running for 32 minutes, I'd plan a 5k run instead and see how quickly I could finish. In the off chance that I would finish before the 32 minutes, I'd just keep going until I hit the time.

Well, I started off pretty strong and changed my plan again during my run. I ran for as long as I could before walking. Most intervals had me running for 5 or 6 minutes before stopping to walk. I found that I was walking up the hills and running for almost the rest of the distance. I finished my run in 36:25 (12:08 avg mile, 180/165 HR). I guess I need some work on the hilly courses! It was good to get this time though, since I now have an idea of how fast I'll run the 5k on April 15th....somewhere between 32 and 36 minutes! But I still have a couple weeks of training before then so maybe I can improve upon my times even more.

Tuesday March 28th
Ate dinner about 45 minutes before my elliptical workout and probably should have waited a little longer before jumping on the machine. I felt sluggish and worn out about 5 minutes in but finished the 30 minutes anyway. I upped the level from 6 to 9 and definitely felt the resistance in my legs. My pace slowed down as a result, but I expected that with the increase in difficulty. Can't improve unless I make the workouts tougher! So I ended up covering 3 miles in the 30 minutes. HR was 172/159.

Wednesday March 29th
Day off from the workout routine but something really great happened......my check cleared for the Peachtree!! It's official, I'll be running in the Peachtree Road Race 10k with 54,999 other people on July 4th!! I'm anxious, nervous and excited already. This will be a huge milestone for me. I have never been a runner and never dreamed of doing such a thing, so being in the worlds largest 10k will be a huge, huge accomplishment. Lots of things are running through my mind (can I run that early in the morning, how hot will it be...I haven't trained in heat yet, what do I need to do to plan, what if anything should I carry with me, what do I wear, what do I eat the day before and the morning of, what if it is raining, etc.) that I will probably look back and laugh at. One part of me says this is huge while the other part says that it's only 6 miles and people run this amount all of the time, so why be so excited? I hope the race becomes an annual event for me. It will keep me on track with my overall goal of being healthier. Oh well, whatever the case, I'll be lined up with my group the morning of July 4 and find out the answers to all of my questions!

Family is coming in on Friday so this weekend and next week's trainings may be moved to the morning to see how my body reacts (not only am I not a runner, but you should see me in the morning.....not my favorite time of day). I hope to improve on my Thurs/Fri/Sat workouts and come up with some new personal best times!

 

[RunningLilo]

Hey Scott!
I just sat here and read your journal. You are doing great. Just reading it made me exhausted. And I could hit you for already doing better than me when I've been working on this for 8 months!!! J/K I really am proud of you! I don't know if you are interested or not, but the South Beach diet has really helped me lose 50lbs in 8 months. DH has done all the same exercise I have but hasn't altered his diet and hasn't lost an ounce. I know the South Beach thing sounds all cliche, but I've found that it really teaches you how to eat healthy. My cravings are completely gone and I've been able to follow their plan through numerous vacations and while dining out. Just thought I would mention it to you.

Take care and keep it up!

 

[Foxfiregrrl]

Way to go Scott! You are doing really awesome and keep moving forward! I am sure you will do great on your 5k! And I know you are excited about the Peachtree! I decided I better not sign up seeing as how I'm struggling w/ my running. I'm hanging in there though! I'll catch up one of these days

One question... Have you had any soreness at all? If so how do you deal with it? It seems like every time I run I hurt in either my knees or my left calf. I am not really sore afterwards just during, it makes it really hard to push myself harder. I had a bad sprain in my left ankle about 5 years ago and I think that contributes to my left calf problems. I just was hoping you might have some advice on avoiding or pushing through the pain?

Have a great week!

 

[kimwim8]

Hey Scott -

Great job with the running! I was wondering how that would work out, with running until I needed to walk. I was afraid I would get too tired and wouldn't be able to finish. I may try that as a test, maybe on Saturday.

Keep up the great work, and congrats on getting into the Peachtree 10K!!

 

[ScoJo15]

Thanks to everyone for reading and supporting my efforts! It really makes a difference. I do want to say that I'm excited to have booked a WDW trip again!! I'll be going with my DD Sept 17-23, staying at the POP and taking advantage of the free dining. Anyone else going to be there during that time?

On to the update....

Dena - Thanks for your support and South Beach recommendation! I didn't start out with the intention of dieting per se, but have been toying around with the idea of a nutritionist to help me with my choices. I believe the MFM guide about your food being fuel for your body and am starting to notice differences in my energy levels when I eat certain foods. Any good website recommendations on the south beach diet?

Foxfire - Thanks for the encouraging words! As far as soreness/pushing thru the pain, I have to say that I've been lucky so far in only being a little sore after my Saturday runs. No pain at all. I believe that pain is a sign of your body telling you to stop though, so I'd maybe get that previous injury looked at again. You don't want to make anything worse by trying to push thru something that you shouldn't be. Maybe there is a special brace or special shoes you can get...or do more non-impactful training like the elliptical.

Kim - thanks for the nice words of support! I'm following your journal as well and you are very inspiring...

Amy - You haven't posted but I have a new time for you to beat!! 9:11!


Thursday March 30th
Attempted my hilly neighborhood 3 mile run again, trying to improve upon my Monday evening time. I shaved off nearly 30 seconds, completing the run in 35:51 (11:57 avg, 185/171 HR). I added 30 crunches to the end of my run to start getting in some ab work. I broke the 3/1 ratio by maintaining runs for longer than the 3 minutes. I don't stop to walk anymore on the downhill & level parts so there are times where I am running for 8-9 minutes straight. Of course I am still walking up two hills but for no longer than 2-3 minutes before picking up the run again. I'm pretty pleased with this time as I think my upcoming 5k is a flatter course so I should pace somewhere between 32 and 35 minutes.

Friday March 31st
Picked up the family at the airport today and still managed to get an elliptical workout in during the evening hours. I did 30 minutes again at level 7, completeing 4.02 miles for a 7:30 pace. HR was 173/162. I love the cardio that I'm getting at that level, but will increase again next time to try and find a happy medium between speed/distance and difficulty.

Saturday April 1st
Did I mention that this is also my puppy's first birthday?? He got lots of special treats, including some doggy ice cream called Frosty Paws that he chowed down while we all made S'mores using the chiminia fire. Anyway...

Switched up to an AM run instead of my regular 5pm'ish time. I have to say that I really liked getting out there in the morning. Something about the early sun, wildlife activity and crispness of the morning air made for a very nice run. So nice that I did the first mile in 9:11!!!! I ran the entire mile - no walking - and felt great! After the mile run, I walked for three minutes and then maintained a 3r/1w pace for the next two miles. My splits were 11:29 and 11:04. I rewarded myself a little by walking a little extra during the beginning of mile 4, but then ran most of the final half mile, completing it in 12:18. Overall that is 4 miles in 44:02 (11:00 avg, 186/170 HR). Ironically it was exactly the same time as last Saturday.

I was very motivated with the result, especially switching to mornings. I figured that all of the races take place around 8am so I'd better get some experience running at that time. My body definitely gave me a "what the heck are you doing" feeling, but it is something that I think I can get used to.

Sunday April 2nd
Was supposed to weigh in today but I missed it due to a family trip to Six Flags. I probably benefited from the walking since the park is pretty big. I do have to say that the new coaster called Goliath is pretty awesome!! Huge airtime on every single hill really exceeded my expectations. I can't wait to go back in the near future and ride it a few more times. My 3 year old nephew was introduced to the world of coasters as well and liked his first ride (not on Goliath...on a family coaster called Canyon Blaster). Now I just need to get him running

Monday April 3rd
Ugh. Was a good day as far as having fun goes but I went for my run too quickly after pigging out on Mexican food and ice cream. First time I've ever experienced side cramps, along with the fact that I felt really sluggish made for a poor run. I did the 3 mile neighborhood run in 37:33 (12:31 avg, 179/163 HR) and about died just trying to finish it. Big lesson learned in both not overeating and waiting at least an hour or so after eating before exercising. I read about having bad days and I'll just chalk this one up in that category. At least I did get out there and finish the entire run though....I guess it will help burn off some of those calories.

Tuesday April 4th
Was supposed to hit the fitness center and do the elliptical again but my efforts were thwarted by having to get up early to make it to the Georgia Aquarium and then eating a late dinner (Japanese this time...hey, at least there is some variety in the foods that I'm indulging in). Instead of going to the gym too soon after eating, I decided to put off my workout until Wednesday morning. This minor change should not make an impact on my routine.

Wednesday April 5th
Made it to the fitness center bright and early and even did an extra 10 minutes on the elliptical! I upped the difficulty level to 8 and ran for 40 minutes. I covered 4.25 miles (9:38 avg, 174/158 HR). I felt really strong during the workout and am proud to have upped the minutes. I think I'll shoot for 40 minutes now during every crosstraining session.

Unfortunately, I stepped on the scale at the fitness center today and saw the result of my poor eating over the past few days with an increase in weight. Now I think everything is a little skewed as I believe that my home scale is not always very accurate so I plan on using the scale at the fitness center after my elliptical workouts. So last Friday I was at 217.4....today I was at 217.6. I guess I can't complain about a small increase when I look at the deserts and meals that I've had with the family in town. I'll just have to get back to the normal habits when I return to work on Thursday and go from there.

In other news, I bought some new running shoes today. Went to Dick's because I had a $10 off coupon and ended up with a pair of New Balance 845's. They felt really good in the store and are a huge difference over what I'm currently running in (New Balance 340's). I'm looking forward to running on Thursday to see how much they benefit me.

 

[AmyBeth68]

Scott...GREAT efforts this week! Wow!! 9:11...not sure I can beat that one lol!! WTG

I do my first 4 Miler this weekend...wish me luck. I've been sick this week again..go figure!

 

[RunningLilo]

OMG Scott, you have created a monster. I was checking out your website on Multiply.com and DH saw it. He has decided to switch his AOL journal that was getting thousands of views over to Multiply. He REALLY REALLY REALLY likes it especially that you can add videos. I also liked how fast the pictures and everything load. BTW, did I mention how A-D-O-R-A-B-L-E your family is? You guys look like you have lots of fun together. You've done a really good job with your website.

 

[ScoJo15]

Dena - thanks for the kind words about the website! I love how easy it is and how nicely everything loads up. The blog portion has an easy import feature that will import from livejournal, blogger and a few others. I'm not sure about AOL. Let me know when you get it set up so I can check it out!! I really need to update mine

Amy - Hope the 4 miler went well and enjoy your week in AZ (had my weeks wrong and thought you went last week...)

The most recent update...

Thursday April 6th
Completed my hilly neighborhood 3 mile run in 36:18 (12:06 avg, 184/167 HR). The good thing from the run is that my new shoes felt great! Huge difference between running shoes and regular sneakers. Felt like I was running on air the entire time! While I did my 2nd best time for this route, I'm still a little frustrated at the 5-6 minute difference between a flat 3m and a hilly 3m. I'm really psyched out by the hills and I guess I'm just gonna have to run them next time. I'm sure it's a mental thing and as soon as I conquer the hills once, I'll be able to do them every time.

Friday April 7th
Went back to the fitness center and did the elliptical for 40 minutes. I covered 4.2 miles, level 8, 9:43 avg mile, 163/153 HR. Had no problems doing the additional 10 minutes but it did seem like I was on there forever! Thank goodness that they have tv's there with sportscenter on them

I weighed myself and went up again. The scale showed 217.8....only a .2 increase but an increase nontheless. I can't really figure out why this is happening but will chalk it up to a bad week of eating. If I don't show a decrease over the course of the next week it will be time to seek some assistance.

Saturday April 8th
We had some really bad storms hit around 3am and kept everyone awake until around 5am. With the storm threat continuing throughout the morning, I decided to postpone my 3 mile track run until Sunday morning.

Sunday April 9th
Woke up to a beautiful day and only had to deal with a few remaining puddles on the track. I decided that I would only do 3 miles (instead of 4), but would increase my intervals to 10 run/2 walk. I ended up with my fastest times ever!! I did the first mile in 9:08, second mile in 10:30 and third mile in 10:41!! First mile was so fast because there was no walking involved. My heart rate was higher (179/170) but I never really got winded or felt like I couldn't continue. I averaged 10:06 per mile! I was very happy with the results and it was a nice motivator going in to this upcoming Saturday's 5k.

I went home and cut the grass (counts for something doesn't it?) and then decided that I needed to check out the course for the 5k. So I drove down to the high school where the race will start and finish. The race starts in the parking lot and proceeds down the road that runs by the school. Ever seen a rollercoaster? That is exactly what the road looks like. There is probably about 200 yards of flat road before it takes a big dip and starts undulating for the duration of the course. Needless to say, I'm now very concerned about my time. I was so pumped with my near 30 minute breaking performance Saturday....now I'm looking at the 35-36 minute range due to those nasty hills. I guess the only action to take is to run the same 10/2 interval this Tuesday on my hilly neighborhood 3 mile. Should give me a really good example of what to expect on Saturday.

I've also decided to take it a little easy this week in preparation. I think I'll rest Monday, do the 3 mile 10/2 on Tuesday, rest Wednesday, 40 minute elliptical on Thursday and rest again on Friday. I'll pay real attention to what I eat this week and make sure that I'm getting the proper hydration daily. You'd think I was getting ready to run a marathon...but to me, it's on the same level. This will be my first racing event ever and although I'm not out to win, I do want to finish with a respectable time. Hopefully I'll be able to look back at this experience and laugh someday at my stressing/worrying about a simple 5k. Here's hoping for a good week

 

[Foxfiregrrl]

You've been doing awesome on your training! I know you are SO excited about your 5k this weekend! I'll be cheering for you! You're gonna do great!

Have a Great week!

 

[goldcupmom]

WOW! I just caught up with your journal!

I'm totally in AWE with your running.

I did, however, almost laugh at myself when I realized your altitude. I thought it was odd, then I realized you're in GA. I live at almost 6000ft and nothing but hills, so a straight path doesn't exist. I would like to run, but not brave!

Keep up the totally AWESOME job!

Good luck on the race this weekend!

 

[kimwim8]

Scott - you are doing AWESOME with your running! I'm sure you'll do GREAT, not just respectable on your 5K.

I saw you mentioned about seeing a nutritionist. I highly recommend it, especially with the intense training you do. My nutritionist makes sure I have what I need in my body in order to keep up with my exercise. Without her, I'm sure I'd be off balance.

Keep up the great work!!

 

[ScoJo15]

2 days until my first official 5k!!

Amber - Thanks for the kind words!! Any updates on making it back to WDW this fall??

Julie - LOL about the altitude!! I'll think about you before complaining about hills in the future! Thanks for the support....I just checked out your journal as well and you are one busy person! Way to go with fitting in your exercise & diet with your hectic schedule.

Kim - Thanks for the kind words! I am going to try changing my diet over the course of the next few weeks and if that doesn't work, then I think I'll go the nutritionist route...it's been so successful for you!

On to the brief early week update...

Monday April 10th
Took the day off due to the modified "pre-5k" schedule. I did get out with the daughter though...we did a nice 2 mile walk with the dog. I explained to her that it was the distance for the Peachtree Jr. She was a little concerned that she'd have to run the whole way and I told her that she didn't have to and that just entering the race is the most important thing. We'll get into training mode for her within the next couple weeks.

Tuesday April 11th
Neighborhood run. Did the 3 miles in 36:24 (12:08 avg, 184/169 HR). I've gotta say that I'm a little concerned going in to Saturday with such a slow time, but like I told my daughter I've gotta be happy with lining up at the start line and whatever happens from there is icing on the cake. I'm hoping that the fact that it is a race will lower my time a little bit and motivate me to run a little faster. I don't know if it was because I was running up hills, but my calves were pretty sore after coming back home. I'm hoping that it is not a result of my new shoes. I guess time will tell.

Wednesday April 12th
Another rest day. I went on another relaxed 2 mile walk with the family & dog again. I did a lot of research today on my diet and things I could do that would help lose weight. I used mypyramid.gov and nutritiondata.com to take a look at what a good diet should consist of and needless to say, I'm a little off course So I talked it over with the wife and we are going to look at eating a more healthy diet starting with our trip to the supermarket this weekend.

I keep forgetting to mention that I have added ab work to the end of each workout...I'm just doing basic crunches but I think that is a good start for me. I'm gonna TiVo thru FitTV and see if I can record an ab workout routine that will give me some more thorough exercises.

I'm still debating if I should do 40 minutes on the elliptical or do an outdoor 5k run again on Thursday. I want to be completely fresh come Saturday morning so I'm leaning towards the elliptical but could change my mind before Thursday evening.

 

[ScoJo15]

Updates for Thursday & Friday......Saturday's race will have it's own post and thread.

Thursday April 13th
Decided on the way home that I'd get out and run my normal Thursday night route. I started off pretty good, but then my calves and shins started hurting around mile #1. I didn't want to make anything worse for Saturday's race so I slowed to a brisk walk and eventually a normal walk. I completed just over 2 miles in 36:30 so you can see how much my legs hurt! I realized that the only time my legs hurt was while wearing my new shoes. Everything felt fine before the run and everything felt fine about 10 minutes after the run. I guess I just need to break them in a little before running in them again. But now I was faced with the fact that I'd have to run in my old shoes for the race and just pray that my legs don't act up during it.

Friday April 14th
Got to leave work a little early today (4pm) since it was Good Friday and felt really great so I headed to the fitness center and my friend the elliptical was there to greet me. I put in a good 40 minute workout on level 8 (4.15 miles, 9:38 pace, 174/163 HR) and felt really good afterwards.

The best part is that I jumped on the scale prior to working out and was pleased to see that I had dropped 2.2 lbs! Down to 215.6 now. Getting back in the groove of eating normal sized lunches along with healthy dinners really did the trick this week. I'm not losing as much as I'd like to but as long as there is progress, I'll be happy.

I was really anxious Friday night about the race on Saturday morning and planned on getting to sleep at a decent time, but I ended up staying awake until appx 12:30am reading a book and attempting to calm down.

 

[kimwim8]

Congrats on the weight loss, Scott! That's awesome!

I can't wait to hear about the 5K. Please post a link here to help out people like me, who can never find threads on their own! haha