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.
Monday, March 3, 2008
Falling Star Run
run: Indian Creek Cove
http://www.mapmyrun.com/run/united-states/al/huntsville/766840263
time: 25 min
goal: get in a run on a rather busy day
+/-: n/a
music: american analog set - fun of watching fireworks
I was able to make this run through suburbia while out in Monrovia visiting my parents. It's a fairly simple route of mostly sidewalks and gradual inclines. This workout included 5 min of stretching, 5 min of warm-up (jump rope), and a brief cool-down period followed by a light weight lifting routine (light weights, more reps).
I've been better about nutrition recently, if a Saturday afternoon meal in the CPK can be overlooked. I've been focused on whole grains, vegetables, and low-fat dairy and I've noticed a positive change in energy level and overall mood. A new realization: A high-carb breakfast tends to make me feel sluggish and irritable, while one that is high in protein and moderate in complex carbs makes me feel able to conquer the universe. There may be a humorous element to that statement, but truly listening to my body is making nutrition a lot easier.
http://www.mapmyrun.com/run/united-states/al/huntsville/766840263
time: 25 min
goal: get in a run on a rather busy day
+/-: n/a
music: american analog set - fun of watching fireworks
I was able to make this run through suburbia while out in Monrovia visiting my parents. It's a fairly simple route of mostly sidewalks and gradual inclines. This workout included 5 min of stretching, 5 min of warm-up (jump rope), and a brief cool-down period followed by a light weight lifting routine (light weights, more reps).
I've been better about nutrition recently, if a Saturday afternoon meal in the CPK can be overlooked. I've been focused on whole grains, vegetables, and low-fat dairy and I've noticed a positive change in energy level and overall mood. A new realization: A high-carb breakfast tends to make me feel sluggish and irritable, while one that is high in protein and moderate in complex carbs makes me feel able to conquer the universe. There may be a humorous element to that statement, but truly listening to my body is making nutrition a lot easier.
I am going to buy specialty running shoes later this week. Much of the pain I felt initially was alleviated when I focused more on running properly, but additional measures are required to be entirely comfortable. My excessive overpronation requires a well-cushioned motion controller like the Asics Gel-Evolution 3. It's pricey, but worth the investment.
Tomorrow's workout is an adventure in cross-training. Swimming, running, weightlifting, and even a yoga class. I'm looking forward to it.
Tomorrow's workout is an adventure in cross-training. Swimming, running, weightlifting, and even a yoga class. I'm looking forward to it.
Thursday, February 28, 2008
psych
i was becoming quite demoralized at my speed tonight. as i ran and ran through the dark, rolling sidewalks of mountain brook, i was trying really hard to find Glencoe Dr. it just wasn't showing up. surely i missed it somehow, i thought, but i just kept running because i had an idea of where it was from dozens of bike rides on this road.
turns out the out-and-back feature, which i know i clicked on this mapmyrun site, did not apply to my route map thing. so i ran an accidental 10k tonight. i need new shoes, like bad. my feet are already flat enough that they have problems...
zappos.com, here i come.
run: montevallo rd 10k
time: 55:41
goal: to run a 5k. whoops.
no change
music: mew - and the glass handed kites
initial 5k tonight
http://www.mapmyrun.com/run/united-states/al/birmingham/275359312
this site used to be routeslip.com, which was awesome for bike trips. now it's loaded with features!
i'm posting this to make myself go run. i'll leave my time in the comments.
this site used to be routeslip.com, which was awesome for bike trips. now it's loaded with features!
i'm posting this to make myself go run. i'll leave my time in the comments.
Wednesday, February 27, 2008
foods and drinks
eating tips, from my decades of experience:
eat simple. think about what you're putting in your body before you ask so much from it. pretty easy when you think about how your body uses what you eat. carbs go quickly and easily; fats and proteins last longer in your gut and contain more nutrients. to absord food, blood pools around your guts, which means it's not circulating in your burning, wobbly legs... or your dizzy head.
definitely start taking a multivitamin if you don't already. i can always tell the difference when i run out. your body needs these things to heal the damage you're doing, and it makes things more efficient. this includes iron, in my case. my legs always feel empty when i'm not taking iron. you need this stuff in your blood to carry out everything in your run.
i read that a good pre-run snack, 45min to an hour before you go, is a peanut butter and banana sandwich. good balance of carbs, proteins, fats, and the glorious potassium in the banana. of course, the potassium helps with cramping. clif bars are a favorite energy bar, powerbars are kind of not delicious.
HYDRATE as well. stick with water; i try and drink an entire nalgene bottle (a liter) before i go. gatorade is for recharging during and afterwards. although if you buy some of that gatorade powder, a small spoonful of that will make the water more palatable, and kind of perk up your blood sugar without canceling its hydrating properties.
liters before you go, sips while you're running if you can. and plenty afterward. listen to your thirst, and definitely make sure you are peeing clear. that's tell-tale for me.
after running, listen to what your body tells you. watch the calories, but definitely eat something to repair your body tissue. whole grains and protein are great. my fav is yogurt and granola. yogurt has some really good shit in there. bagels are great, too. think simple foods, whole foods, etc. think about what you're burning up, what your body needs to fix itself, and what it needs to continue to function normally. get elemental. whole wheat bagel, an orange, a banana, etc.
eat simple. think about what you're putting in your body before you ask so much from it. pretty easy when you think about how your body uses what you eat. carbs go quickly and easily; fats and proteins last longer in your gut and contain more nutrients. to absord food, blood pools around your guts, which means it's not circulating in your burning, wobbly legs... or your dizzy head.
definitely start taking a multivitamin if you don't already. i can always tell the difference when i run out. your body needs these things to heal the damage you're doing, and it makes things more efficient. this includes iron, in my case. my legs always feel empty when i'm not taking iron. you need this stuff in your blood to carry out everything in your run.
i read that a good pre-run snack, 45min to an hour before you go, is a peanut butter and banana sandwich. good balance of carbs, proteins, fats, and the glorious potassium in the banana. of course, the potassium helps with cramping. clif bars are a favorite energy bar, powerbars are kind of not delicious.
HYDRATE as well. stick with water; i try and drink an entire nalgene bottle (a liter) before i go. gatorade is for recharging during and afterwards. although if you buy some of that gatorade powder, a small spoonful of that will make the water more palatable, and kind of perk up your blood sugar without canceling its hydrating properties.
liters before you go, sips while you're running if you can. and plenty afterward. listen to your thirst, and definitely make sure you are peeing clear. that's tell-tale for me.
after running, listen to what your body tells you. watch the calories, but definitely eat something to repair your body tissue. whole grains and protein are great. my fav is yogurt and granola. yogurt has some really good shit in there. bagels are great, too. think simple foods, whole foods, etc. think about what you're burning up, what your body needs to fix itself, and what it needs to continue to function normally. get elemental. whole wheat bagel, an orange, a banana, etc.
Tuesday, February 26, 2008
rode the trolleys down to 47
run: Holmes/UAH
http://www.mapmyrun.com/route/united-states/al/huntsville/10949089
time: untimed, gave it everything I had though
goal: revolution of self
+/-: n/a
music: Massive Attack - Blue Lines
What happens when a 250lb man laces up two-year-old running shoes, loads his nano with British trip hop, and pounds out a 4.5 mile run?
-potholes
-ankles and arches that scream with every murderous step
-complete respiratory failure at mile 3
-overwhelming feelings of triumph and satisfaction
I am in dire need of new running shoes (and, perhaps, some Under Armour), but it's on. Aside from a bit of soreness, I feel great.
Also, if either of you have nutrition tips, post them. After this workout I had a taste for zebra flesh, but it's pretty high in saturated fat.
http://www.mapmyrun.com/route/united-states/al/huntsville/10949089
time: untimed, gave it everything I had though
goal: revolution of self
+/-: n/a
music: Massive Attack - Blue Lines
What happens when a 250lb man laces up two-year-old running shoes, loads his nano with British trip hop, and pounds out a 4.5 mile run?
-potholes
-ankles and arches that scream with every murderous step
-complete respiratory failure at mile 3
-overwhelming feelings of triumph and satisfaction
I am in dire need of new running shoes (and, perhaps, some Under Armour), but it's on. Aside from a bit of soreness, I feel great.
Also, if either of you have nutrition tips, post them. After this workout I had a taste for zebra flesh, but it's pretty high in saturated fat.
2/23
how's this as a starting format for entries?
-----
run: up to english village
time: untimed, approx. 25 minutes.
goal: start running again
+/- : no change in time
notes: this is uphill for most of the way up with a flat stretch in the middle. stopped a couple of times to walk after pushing too hard up the hill. also, didn't warm up or stretch, like an idiot. consequently, my legs are only now beginning to feel un-sore.
---
also, note that equipment can be a barrier to getting out there. if your feet hurt, you are cold the whole time, or too hot the whole time, it's up to you get good gear. also, consider exercise earbuds, the ones that clip behind your ears. the apple ones will fall out. the three most important things for my training regimen were: new shoes, one of those nike armbands for ipods, and clip-on earbuds. music carries me throughout the day, why not on my run?
gear can be an expensive hurdle, but the good thing is that it will last for years. good shoes will save your joints, and may even guilt you into running just to justify the cost. for me, gear is half the fun. honestly, i was REALLY surprised at the difference between a pair of new balances or adidas from shoe carnival and a solid pair of sauconys or asics from a running shop. look up info about "pronation" as it pertains to the arch of your foot. this will be crucial in picking the right shoes.
basically, do everything you can to eliminate the barrier between you and getting out the front door, as the smallest shit will seem like a good excuse to stay in and watch fox news for another hour. when all else fails, you've got a support team now. go in groups, you huntsville mofos. set specific days, keep a tight schedule, make a fun event out of it. go get a coffee afterwards or something.
i'm excited to do everything i can to help out this process... last summer when i was training for my 5k, i was literally in the best shape of my life, and i can't even explain how good that makes you feel everyday. i'm honored to share this event with you all.
-----
run: up to english village
time: untimed, approx. 25 minutes.
goal: start running again
+/- : no change in time
notes: this is uphill for most of the way up with a flat stretch in the middle. stopped a couple of times to walk after pushing too hard up the hill. also, didn't warm up or stretch, like an idiot. consequently, my legs are only now beginning to feel un-sore.
---
also, note that equipment can be a barrier to getting out there. if your feet hurt, you are cold the whole time, or too hot the whole time, it's up to you get good gear. also, consider exercise earbuds, the ones that clip behind your ears. the apple ones will fall out. the three most important things for my training regimen were: new shoes, one of those nike armbands for ipods, and clip-on earbuds. music carries me throughout the day, why not on my run?
gear can be an expensive hurdle, but the good thing is that it will last for years. good shoes will save your joints, and may even guilt you into running just to justify the cost. for me, gear is half the fun. honestly, i was REALLY surprised at the difference between a pair of new balances or adidas from shoe carnival and a solid pair of sauconys or asics from a running shop. look up info about "pronation" as it pertains to the arch of your foot. this will be crucial in picking the right shoes.
basically, do everything you can to eliminate the barrier between you and getting out the front door, as the smallest shit will seem like a good excuse to stay in and watch fox news for another hour. when all else fails, you've got a support team now. go in groups, you huntsville mofos. set specific days, keep a tight schedule, make a fun event out of it. go get a coffee afterwards or something.
i'm excited to do everything i can to help out this process... last summer when i was training for my 5k, i was literally in the best shape of my life, and i can't even explain how good that makes you feel everyday. i'm honored to share this event with you all.
here's the approach
alright guys,
the goal is simply to get into 5k shape in time for an actual 5k race. time goals may or may not be set ahead of time; this is the place to gladly and proudly share your progress, your hiccups, your challenges, and your triumphs. we must constantly rag each other for not posting, and act as positive supporters when we start to get really tired of this shit. no mutiny will be allowed; once you're in, you're in, and the team will carry you kicking and screaming to the start line on the chosen date.
the 5k run is the ultimate test of man's endurance. it's approximately 26.2 miles, but somehow it seems shorter in metric. join the greatest runners in history, from plato to siddhartha, in recognizing that the distance isn't the challenge... it's the soul of the runner inside the man's heart.
positive side effects include weight loss, cardiovascular health, bitchin' calves, sweating a lot, and a sense of accomplishment in the midst of those who value your health.
let's do it.
the goal is simply to get into 5k shape in time for an actual 5k race. time goals may or may not be set ahead of time; this is the place to gladly and proudly share your progress, your hiccups, your challenges, and your triumphs. we must constantly rag each other for not posting, and act as positive supporters when we start to get really tired of this shit. no mutiny will be allowed; once you're in, you're in, and the team will carry you kicking and screaming to the start line on the chosen date.
the 5k run is the ultimate test of man's endurance. it's approximately 26.2 miles, but somehow it seems shorter in metric. join the greatest runners in history, from plato to siddhartha, in recognizing that the distance isn't the challenge... it's the soul of the runner inside the man's heart.
positive side effects include weight loss, cardiovascular health, bitchin' calves, sweating a lot, and a sense of accomplishment in the midst of those who value your health.
let's do it.
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