In 2004 I weighed 300 pounds. My goal for the year, at the strong suggestion of my asthma doctor, was to lose 50 lbs. Also, I felt that I would not be able to care for my oldest son much longer. He has Duchenne Muscular Dystrophy.
I had deluded myself most of the year with half serious attempts, but in September joined Weight Watchers. WW worked very well for me, and I made my goal. A bit too fast by WW standards, but I made it. Also, at years end I started walking 3 days a week.
At the end of the year I asked my Doctor what I should do next. He said to get down to 220 pounds and see how I felt. Well, I felt great, so I kept losing. By summer I was at 195. At round the 80 pound mark I had started running and then racing.
I was surprised to find that I had a medium frame (nope, I was never "big boned") and was really very weak. I started cross-training and eating a bit more, and my weight went up to 210. Unfortunately, my waist added two inches, so I figure I added half muscle and half fat. On the other hand, my first 5k time was 37 minutes (April, 2005), my July, 2006 5k time was 29 minutes, and during the last 3.5 miles race (Sept, 2007) I hit the 5k mark at 26 minutes.
For me it would be easier to lose the remaining weight if I didn't race, since racing adds peaks and valleys to my caloric needs, and I do much better when I can eat the same every day, BUT racing is motivation to persist.
A disclaimer: Weight Watchers has a nifty way of accounting for "extra credit" for exercise, and it works quite well for "normal" levels of physical activity. Above that level they recommend consulting with a sports dietitian/nutritionist. I think I will need to do that to be successful losing the last 16 pounds (I'm at 205 now).
Sunday, September 30, 2007
Another Addendum
I was awfully sore yesterday, but , after a good night's rest, I am only moderately sore today. Mostly the outside (lateral) right calf and ankle. These aren't new pains. The podiatrist said I need more lateral support, which the orthotics should provide.
What's going to be tough is that the orthotics arrive this week, and I don't have another really long run before the race. Next Saturday's run is 12 miles, so that's going to be my best opportunity to see if I can tolerate the orthotic. The Dr. said I may not have allowed enough time to acclimate to the orthotic, and may have to race without it. My bad, for waiting so long to see the Dr.
What's going to be tough is that the orthotics arrive this week, and I don't have another really long run before the race. Next Saturday's run is 12 miles, so that's going to be my best opportunity to see if I can tolerate the orthotic. The Dr. said I may not have allowed enough time to acclimate to the orthotic, and may have to race without it. My bad, for waiting so long to see the Dr.
Saturday, September 29, 2007
Mixed day
Today's was the last 20 mile run before the marathon. I was on a 10:40 pace until mile 16. Then I ran out of steam, and was hobbling too, and finished with an overall 11:24 pace. This was a better than the previous 20 mile run, so I am not totally disappointed.
The weather was very nice again. Fifty degrees F at the start and 70 degrees at the finish.
This was my first long run with the Adrenalines. They have been wonderful for runs up to 7 miles, but my right foot was hurting for the last part of the run. Of course, it may have hurt with my Beasts too. It will be interesting to see what difference the orthotics make. They should arrive this next week.
Wednesday was a short tempo run: 1 mile warmup, 3 miles at 8:45 pace, 1 miles cool down. That run went well. It was funny contrasting that to the race the week before. Races are faster but seem easier.
The weather was very nice again. Fifty degrees F at the start and 70 degrees at the finish.
This was my first long run with the Adrenalines. They have been wonderful for runs up to 7 miles, but my right foot was hurting for the last part of the run. Of course, it may have hurt with my Beasts too. It will be interesting to see what difference the orthotics make. They should arrive this next week.
Wednesday was a short tempo run: 1 mile warmup, 3 miles at 8:45 pace, 1 miles cool down. That run went well. It was funny contrasting that to the race the week before. Races are faster but seem easier.
Saturday, September 22, 2007
End of recovery week
Today's was a rainy 6 mile easy run that was supposed to be at a 10:24 pace. I ran with my HR at 155 bpm, and figured I had just about hit that pace when I finished in 63 minutes. I checked the distance on http://runningmap.com and found out that I had run 6.35 miles. Oopsie. That means I ran a 9:55 pace.
This give me some hope that I will be able to keep to my training schedule, which was generated from http://runnersworld.com/smartcoach. I was getting concerned that I would never be able to improve my pace at the rate it assumed.
This give me some hope that I will be able to keep to my training schedule, which was generated from http://runnersworld.com/smartcoach. I was getting concerned that I would never be able to improve my pace at the rate it assumed.
Thursday, September 20, 2007
Race today
This week is a recovery week, but I couldn't pass up a little race.
Today was the JPMorganChase Corporate Challenge at the Presidio in San Francisco. I was very pleased with my time for the 3.5 mile course: 29:14. That's 8:21/mile. My heart rate was 170-174 bpm.
This was Cisco's first year, and we got the award for the largest new participant. Is was cool and windy, and, with the 6:45pm start, the into-the-wind leg of the race faced the lit up Golden Gate Bridge. We made the turn for the last mile right at the base of the bridge. Just beautiful!
Based on my improving times, I would like to break 25 minutes the next time I run a 5K and then break 50 minutes for a 10K next spring.
This was my first race with my new shoes. After trying and returning three other pairs, I found that the Brooks Adrenaline GTS 7 was most comfortable. Monday I ran 7 easy miles in them. It seems weird run without motion control shoes, but so far they feel really good.
Also on Monday, I was casted for orthotics. They will be padded so I can run with them.
Today was the JPMorganChase Corporate Challenge at the Presidio in San Francisco. I was very pleased with my time for the 3.5 mile course: 29:14. That's 8:21/mile. My heart rate was 170-174 bpm.
This was Cisco's first year, and we got the award for the largest new participant. Is was cool and windy, and, with the 6:45pm start, the into-the-wind leg of the race faced the lit up Golden Gate Bridge. We made the turn for the last mile right at the base of the bridge. Just beautiful!
Based on my improving times, I would like to break 25 minutes the next time I run a 5K and then break 50 minutes for a 10K next spring.
This was my first race with my new shoes. After trying and returning three other pairs, I found that the Brooks Adrenaline GTS 7 was most comfortable. Monday I ran 7 easy miles in them. It seems weird run without motion control shoes, but so far they feel really good.
Also on Monday, I was casted for orthotics. They will be padded so I can run with them.
Saturday, September 15, 2007
Good run today
What a difference!
Today's 16 mile run was almost at target pace: 10:30 minutes/mile. No walk breaks. Target heart rate was 155 bpm. The weather was near perfect: sunny and cool, with a slight breeze. It was 70 degrees at the end of the run.
There were lots of folks on Coyote Creek Trail this morning doing marathon training. 'Tis the season.
I am guessing that my body is actually getting used to the long runs. Next week is a recovery week, then the long run on the 29th will be 20 miles. I hope I have better results then too.
Wednesday was a 5 mile tempo run (at 9:03 minutes/mile) with 1 mile warm and cool. Monday was a two mile easy run. I did these on the treadmill.
Shoes: The Nikes just had too low a toe box, so I tried a pair of Asics 2120s. The regular width pinches my feet, so I am going to try some widths.
Meanwhile, I am doing all my runs with the Beasts with Spenco cross-trainers. Concentrating on a straight toe-off, and not landing on the insides of my heels, has really helped.
Got the plane tickets this week for the Marathon. Now need to get car and hotel. This is starting to seem real.
Today's 16 mile run was almost at target pace: 10:30 minutes/mile. No walk breaks. Target heart rate was 155 bpm. The weather was near perfect: sunny and cool, with a slight breeze. It was 70 degrees at the end of the run.
There were lots of folks on Coyote Creek Trail this morning doing marathon training. 'Tis the season.
I am guessing that my body is actually getting used to the long runs. Next week is a recovery week, then the long run on the 29th will be 20 miles. I hope I have better results then too.
Wednesday was a 5 mile tempo run (at 9:03 minutes/mile) with 1 mile warm and cool. Monday was a two mile easy run. I did these on the treadmill.
Shoes: The Nikes just had too low a toe box, so I tried a pair of Asics 2120s. The regular width pinches my feet, so I am going to try some widths.
Meanwhile, I am doing all my runs with the Beasts with Spenco cross-trainers. Concentrating on a straight toe-off, and not landing on the insides of my heels, has really helped.
Got the plane tickets this week for the Marathon. Now need to get car and hotel. This is starting to seem real.
Saturday, September 08, 2007
I survived!
The weather was beautiful this morning. I got out the door at 7am. The marine layer was still quite heavy. I held an 11 minute/mile pace through mile 10, and still felt good until around mile 13. The last 7 miles were a bit rough, and I finished with an overall 12 minute/mile pace.
I ran with the softer insoles again, and my feet didn't feel so pounded. It didn't bother my ankles.
This time, I remembered the BodyGlide. No chafing!
My legs never felt so tired as they did at the end of this run, but I've never run 20 miles before.
After I cooled down and stretched, I got Brennen up. I was afraid to stop moving, knowing that I would seize up like an engine without oil. Once B was up, which took almost 2 hours, I iced and took a nap. Never was a nap more desired and needed! This time I wore the night splint on my right foot, so I could actually walk when I got up.
We hosted a party at the house from 4 to 8, and I was functional! However, it wasn't hard to let others do the BBQing.
Friday, I stopped at Runners Factory and tried on bunches of shoes. I decided to try the Nike Air Structure Triax 10+. After wearing them around the house last night, I decided the toe box just wasn't high enough. The structured cushioning seemed about right, though. The search goes on.
I ran with the softer insoles again, and my feet didn't feel so pounded. It didn't bother my ankles.
This time, I remembered the BodyGlide. No chafing!
My legs never felt so tired as they did at the end of this run, but I've never run 20 miles before.
After I cooled down and stretched, I got Brennen up. I was afraid to stop moving, knowing that I would seize up like an engine without oil. Once B was up, which took almost 2 hours, I iced and took a nap. Never was a nap more desired and needed! This time I wore the night splint on my right foot, so I could actually walk when I got up.
We hosted a party at the house from 4 to 8, and I was functional! However, it wasn't hard to let others do the BBQing.
Friday, I stopped at Runners Factory and tried on bunches of shoes. I decided to try the Nike Air Structure Triax 10+. After wearing them around the house last night, I decided the toe box just wasn't high enough. The structured cushioning seemed about right, though. The search goes on.
Thursday, September 06, 2007
Podiatrist
I finally visited the podiatrist. I have:
The Dr. says I am anything but an overpronator, and, while my extreme motion control setup (Brooks Beasts w/ Superfeet insoles) has worked to this point, I need more cushioning or I will hurt myself. Also, the fasciitus isn't getting any better.
He switched me to a more cushioning insole, and in two weeks will cast me for orthotics. He wants me to try a more cushioning shoe that has a last that turns in like my feet. This will require some experimentation. He also said I may need one setup for speed work and another for distance.
Yesterday I did a speedwork/tempo combo (8 miles) in the Beasts with the Spenko Cross-Trainer insoles. It helped with the pounding, but the fasciitus wasn't too happy later. As I was on mile 7 I finally realized something about my "over-pronation": My right knee was rotated out maybe 25 degrees on impact, but my foot wasn't rotated out at all. This unnatural position caused my foot to roll inwards, and I actually pushed off of the inside of my right foot. This caused the appearance of over-pronation.
How much of this can I change, and how much do I just have to compensate for?
- High arches
- Tight calves
- Hips that rotate out, but not in (More pronounced on the right)
- Feet that turn in
- All sorts of funny angles in my foot bones
The Dr. says I am anything but an overpronator, and, while my extreme motion control setup (Brooks Beasts w/ Superfeet insoles) has worked to this point, I need more cushioning or I will hurt myself. Also, the fasciitus isn't getting any better.
He switched me to a more cushioning insole, and in two weeks will cast me for orthotics. He wants me to try a more cushioning shoe that has a last that turns in like my feet. This will require some experimentation. He also said I may need one setup for speed work and another for distance.
Yesterday I did a speedwork/tempo combo (8 miles) in the Beasts with the Spenko Cross-Trainer insoles. It helped with the pounding, but the fasciitus wasn't too happy later. As I was on mile 7 I finally realized something about my "over-pronation": My right knee was rotated out maybe 25 degrees on impact, but my foot wasn't rotated out at all. This unnatural position caused my foot to roll inwards, and I actually pushed off of the inside of my right foot. This caused the appearance of over-pronation.
How much of this can I change, and how much do I just have to compensate for?
Sunday, September 02, 2007
An addendum
Yesterday, as I rushed out the door, I thought "You forgot to put on any Bodyglide!" I was running late. The day promised to be a scorcher later. No time! I rationalized that my high-tech running shorts would protect me from unwanted chafing.
It wasn't until I showered later that I saw the red stripes along the insides of my upper thighs. The increasing stinging warned of the discomfort that would come later. Compounding the agony, the day was even hotter than anticipated.
May I recommend another useful product: Amerigel Barrier Lotion. Also useful for adult diaper rash.
Oh, well. This too shall pass.
It wasn't until I showered later that I saw the red stripes along the insides of my upper thighs. The increasing stinging warned of the discomfort that would come later. Compounding the agony, the day was even hotter than anticipated.
May I recommend another useful product: Amerigel Barrier Lotion. Also useful for adult diaper rash.
Oh, well. This too shall pass.
Saturday, September 01, 2007
Ouch
I have a bad case of the post-run stupids. And my feet hurt. Whine, whine, whine.
Today I ran 18 miles, though not very fast: 12 minutes/mile. I ran based on heart rate, and tried to keep it around 150 the whole run. I felt great until mile 12, then my pace really started dropping off. Then, around mile 14, I had to start taking walk breaks.
When I start out at 160 bpm I think my overall speed is faster. I die at the end just the same, but go a lot faster at the beginning.
As I ran, I kept telling my muscles that they better get the message and improve. It's hard to accept that at 46 my performance doesn't improve as fast as I would like. On the other hand, I told myself that I am pushing my body and mind where they have never been before, so I just have to stick with it.
Yesterday, when I was searching the Web for mention of the Indianapolis Marathon, I got a scare. The Indy Classic Marathon just got rescheduled from September to November. For a minute I thought that this impacted me. Nope, the Indianapolis Marathon is still on target for October 20. Which is not far away!
Today I ran 18 miles, though not very fast: 12 minutes/mile. I ran based on heart rate, and tried to keep it around 150 the whole run. I felt great until mile 12, then my pace really started dropping off. Then, around mile 14, I had to start taking walk breaks.
When I start out at 160 bpm I think my overall speed is faster. I die at the end just the same, but go a lot faster at the beginning.
As I ran, I kept telling my muscles that they better get the message and improve. It's hard to accept that at 46 my performance doesn't improve as fast as I would like. On the other hand, I told myself that I am pushing my body and mind where they have never been before, so I just have to stick with it.
Yesterday, when I was searching the Web for mention of the Indianapolis Marathon, I got a scare. The Indy Classic Marathon just got rescheduled from September to November. For a minute I thought that this impacted me. Nope, the Indianapolis Marathon is still on target for October 20. Which is not far away!
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