run: Holmes/UAH
goal: run, run, run
time: 32:17
+/-: -4:27
music: Zeph & Azeem - Rise Up
Perhaps it was the music. Maybe it was the weeks of early bedtimes and eating right. It could be encouragement from the inches coming off my midsection. Perhaps I just felt like running.
4.5 miles, non-stop. I feel amazing.
I don't always post to this blog, but I'm still pounding pavement. Here's hoping you are doing the same.
Saturday, April 5, 2008
Tuesday, March 25, 2008
Wednesday, March 12, 2008
montevallo road 5k - for the books
run: to pinecrest road and back
time: 25:40
+/-: about 15 seconds faster
goal: remain comparable to previous times, establish a starter mark
music: kevin drew - spirit if...
music: kevin drew - spirit if...
notes: negligible time difference, but this is the first time i've managed to run an uncomplicated out-and-back 5k (as far as this blog is concerned anyway), so this counts as my foundation time. if i ever run slower than this, the bus will blow up and keanu will be PISSED.
been really busy with travels and freelance and whatnot, so i need to get back into the schedule of things. for those of us that have to sleep, balancing everything can prove to be a challenge : )
been really busy with travels and freelance and whatnot, so i need to get back into the schedule of things. for those of us that have to sleep, balancing everything can prove to be a challenge : )
Monday, March 10, 2008
this is the story of your sore left ankle...
Item A: a fantastic weekend in Chicago. Lots of urban hiking & stair climbing. Last run- Wednesday 3/5: a solid 3 miles.
Item B: 3/10- back on the scene again. Warm-up(100 jumping-jacks, that's right, I said it!), stretching, ran two miles at about 16 min., screaming pain in my left ankle and right shin, walked/ran the last mile..finished at about 28 min. Back to it tomorrow. I'm hoping to be able to do 3.25 mi. comfortably by the end of the week. I'm thinking the trick is getting my legs used to the process. (p.s. new kicks)
Item C: I somehow managed to drop about 4lbs. over the last week. Nice.
-also, thanks for the food advice. Strangely enough, the pre-run banana and hydration seems to be helping a lot.
Wednesday, March 5, 2008
yes!
brian, welcome to the blog and way to kick some ass.
your ankle problem could be your shoes... see earlier entries about shoe selection. seriously, if you're going to run regularly, get shoes designed for serious runners. odds are, if you bought them from anywhere other than a running shop, they're not going to be the best thing for your feet.
ankle pain might be caused by improper arch support in your shoes, which causes your foot to rotate inward or outward with every step. we call this pronation. i overpronate gratuitously because i have no arch at all, so i have to buy 'motion control' shoes. they help. bad shoes will fuck up the alignment of your entire body, causing ankle, knee, hip, and back pain over time.
stretching:
1) think muscle groups: hamstrings, calves, quads, groin, ass. also twist your torso around to get your back loosened up, and maybe even do some forward arm circles. google to find good stretching techniques, or i'll show you this weekend in the hotel room, naked.
2) NEVER stretch cold muscles. jog for a few minutes to get the blood flowing... otherwise it's like pulling a cold rubber band.
3) a good length of time is something like 30-40 seconds per stretch. i read that stretching more than a minute or something can cause injury, though.
this is a good start:
http://www.pccoach.com/newsletters/May05/stretching.htm
your ankle problem could be your shoes... see earlier entries about shoe selection. seriously, if you're going to run regularly, get shoes designed for serious runners. odds are, if you bought them from anywhere other than a running shop, they're not going to be the best thing for your feet.
ankle pain might be caused by improper arch support in your shoes, which causes your foot to rotate inward or outward with every step. we call this pronation. i overpronate gratuitously because i have no arch at all, so i have to buy 'motion control' shoes. they help. bad shoes will fuck up the alignment of your entire body, causing ankle, knee, hip, and back pain over time.
stretching:
1) think muscle groups: hamstrings, calves, quads, groin, ass. also twist your torso around to get your back loosened up, and maybe even do some forward arm circles. google to find good stretching techniques, or i'll show you this weekend in the hotel room, naked.
2) NEVER stretch cold muscles. jog for a few minutes to get the blood flowing... otherwise it's like pulling a cold rubber band.
3) a good length of time is something like 30-40 seconds per stretch. i read that stretching more than a minute or something can cause injury, though.
this is a good start:
http://www.pccoach.com/newsletters/May05/stretching.htm
Tuesday, March 4, 2008
Sandy Hollow Drive. A full lap=1 mile. Coincidence? I think not!
I am not now, nor have I ever been, or claimed to have been an athlete. Somehow, over the last few years I've managed to run a few times a month. I usually run out of frustration or just to make myself feel less lazy. Thanks to this compulsion, I'm able to at least manage a reasonable mile-time.
The timing of this 5k business couldn't be better. In a time of major, earth-shaking change, I need every ounce of motivation I can get to help push myself toward a state of contentment/fulfillment. It's an everyday struggle. Pumas to pavement. Pumas to pavement.
I began the "training" on 2/24. 1.8mi. (untimed- one of my random monthly runs).
I've run 5 days since then doing at least 2 mi. each time. I've been timing the two miles and walking/jogging the last mi. My best time so far is about 16min. for 2mi.
My goal is to keep running a bit longer each time until I can do 4 laps/4mi. comfortably, then try to increase speed.
I've been having trouble with my left ankle getting really sore really quickly. Any suggestions?
Also, I'm pretty sure I don't know my ass from my elbow when it comes to stretching.
I'm thinking I'm going to have to upgrade my recently purchased puma running shoes to some asics I've found that seem to feel a lot better.
Remember fellas, I need all the guidance I can get.
We press on!
-rotating Dave Douglas Quintet: Live at the Jazz Standard & Radiohead-OK Computer
The timing of this 5k business couldn't be better. In a time of major, earth-shaking change, I need every ounce of motivation I can get to help push myself toward a state of contentment/fulfillment. It's an everyday struggle. Pumas to pavement. Pumas to pavement.
I began the "training" on 2/24. 1.8mi. (untimed- one of my random monthly runs).
I've run 5 days since then doing at least 2 mi. each time. I've been timing the two miles and walking/jogging the last mi. My best time so far is about 16min. for 2mi.
My goal is to keep running a bit longer each time until I can do 4 laps/4mi. comfortably, then try to increase speed.
I've been having trouble with my left ankle getting really sore really quickly. Any suggestions?
Also, I'm pretty sure I don't know my ass from my elbow when it comes to stretching.
I'm thinking I'm going to have to upgrade my recently purchased puma running shoes to some asics I've found that seem to feel a lot better.
Remember fellas, I need all the guidance I can get.
We press on!
-rotating Dave Douglas Quintet: Live at the Jazz Standard & Radiohead-OK Computer
Intentional 10k
inspired by eric's olympiad of athletic events and brian's ceremonious inspirational speech, i decided to run a more intentional 10K, or rather, two 5Ks. same route as last time, out to Glencoe and back. the main difference was in pacing and not taking walk breaks during the main stretches. this in exchange for a few minutes in between 5k segments.
run: glencoe loop
out (5k): 26:22
back (5k): 25:55
total time (10k): 52:17
+/-: about three minutes faster, but not really accurate because of rest between halves.
notes: new shoes feel good, but definitely need some breaking in. drank water all afternoon, knowing that i wanted to run tonight, that helped.
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