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August 31, 2006

This, unfortunately, may be the last post I have for a while. Tomorrow I am leaving home and moving much closer to Chicago. I probably will not have internet service for a few days while I am getting settled in my new place. Even worse, this also means that I will no longer have the nice gravel trails and forest preserves to run in. So, until I am able to jump back online, happy running!

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August 28, 2006

This Week in Running

This starts week 4 of my official training program. This week increases running times more rapidly than I am used to. Monday starts off at 8 minutes with a 1 minute walking breather followed closely by 9 minutes and then 10 minutes. So, by the end of this week, I should be up to 10 minutes of non-stop running. I have decreased my average speed so that I can complete these goals more easily. At the end of each workout, before the cool down, I like to push myself a little bit harder. It sure makes me feel rather accomplished after the runs.

Run Tracking

Day	Workout	Miles
Monday	3 min run, 3 @ 8 min / 1 min, c/d	2.6 mi
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Totals	40 min	2.6 mi

How To Read the Log

Workouts: All workouts are easy or tempo running.
3 @ 8 min / 1 min: "3 sets of running for 8 minutes and walking for 1 minute."
X/T: Cross training day (activity is stated)
c/d: Cool down (warm-up is implied)
Rest Day: A day of no running or cross training
Miles: Distance covered during workout.
Totals: Total time and miles completed during workouts.
mi: Abbreviation for miles.
min: Abbreviation for minutes.

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August 22, 2006

Extreme Makeover: Log Edition

I am giving the log a small make over. Instead of just showing how far I ran or walked and how long it took me to do it, I am going to show you what I did during my work out. I find that I am doing more than just running. Below is the first preview of what the new logs will look like. All the old logs will remain in their current cosmetic condition.

Run Tracking

Day	Workout	Miles
Monday	20 min hill walking, c/d	1.40 mi
Tuesday	17 min hill walking, 3 min run, c/d	1.55 mi
Wednesday	15 min hill walking, 5 min run, c/d	1.72 mi
Thursday	5 @ 1 min walk / 5 min run, c/d	2.52 mi
Friday	Rest Day	0.0 mi
Saturday	5 @ 6 min run / 1 min walk, c/d	2.65 mi
Sunday	Rest Day	0.0 mi
Totals	136 min	9.84 mi

How To Read the Log

Workouts: All workouts are easy or tempo running.
3 @ 8 min / 1 min: "3 sets of running for 8 minutes and walking for 1 minute."
X/T: Cross training day (activity is stated)
c/d: Cool down (warm-up is implied)
Rest Day: A day of no running or cross training
Miles: Distance covered during workout.
Totals: Total time and miles completed during workouts.
mi: Abbreviation for miles.
min: Abbreviation for minutes.

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August 20, 2006

Yesterday, and today, I did some hill running. After using Favorite Run's great software and some math, I was able to figure out exactly how far I ran while doing the hills. I ended up running just over a mile. It took me twenty minutes to finish my running. I was completely exhausted after running those hills!

Hill running can help you build endurance, add challenges, and increase your leg strength. It also takes away from the monotony of everyday flat running. If you have not added hill running to your training schedule, consider doing it! Here is some general advice about running hills that you should find helpful if you have never run hills before.

• Finding the perfect hill. It is important to find a place where you can actually run a hill. Make sure the hill is going to be steep enough that it will present a challenge to you. It should not be the local spot that the neighborhood kids call "Dead Man's Peak." Be sensible. Also, make sure you will be safe running on the hill. Is there a shoulder you can run on? The last thing you need is to be running up the middle of the hill and be hit by a car.
• It is mostly psychological. When you first start running hills you will find a lot of "I can't do this" attitude. Overcome it. Motivate yourself. These are great times to have a running partner.
• Look ahead. Look at the goal you are trying to reach. Avoid staring at your feet at all costs. This gives you a bad posture. Not to mention this will just hurt your neck after a while.
• Baby steps. Running uphill should not be an all out mad sprint. Reduce your stride and go up the hill slowly. You can increase your speed as you become stronger and better able to run hills.
• Enjoy the downside. When running back down the hill, have fun! Increase your stride and let gravity help you along the way. This is definitely one of the best rewards about running up a hill.
• Bring water. You will find yourself needing lots of water while running hills. Do your body a great big favor and have it with you.

There are a variety of ways to run hills. Here is how I train with hills.

1. Do the usual running warm-up.
2. Start at the base of the hill and run to the top.
3. Gradually slow down at the top of the hill (I don't come to a dead stop).
4. Turn around at the top of the hill and run back down.
5. Gradually slow down at the bottom of the hill (no point slamming on your running breaks).
6. Take a break as necessary between the next time going up.
7. Cool down.

After a while, hills will become a good friend to you as a runner. They add variety to your schedule, challenge you, and offer you an alternative to just running a 3 mile route.

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August 13, 2006

About This Image

I took this picture about two years ago when I was vactioning in Hawaii with my family. After a long drive up a mountain and an even longer hike, we reached our final stopping point. Yet, the trail kept on going. I asked if anyone else wanted to go down the trail but I had no offers. Off in the distance, where you see the clouds, is the wettest place in the world. If I have the opportunity again, I will run through those clouds and enjoy every minute of it.

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August 12, 2006

I have not been taking the time to updating the site as often as I should be. I am working on some new additions to the site and also just have some general announcements to make.

• Inspiration. One of the original posts I wrote said that I was going to help motivate other people to run. I found that running is difficult when you lack motivation. To help, I am going to start collecting stories and images to help inspire rookie and experienced runners alike get their feet moving. This new section has yet to be named. Currently, I am thinking about giving it a title of "Trail Tales" or something similar.
• Resource Reviews. I have been using some great tools online to help with my running. I would like to take the time to start reviewing some of these resources so that others can see what the services are like before using them. If you have any resources that you enjoy using, post them in the comments or drop me an e-mail!
• Moving. As some of you know, I did get a job far away from my home. Therefore, I will be moving. I am currently in the waiting period of finding out if I have a new place. I should find out by the beginning of next week. Sadly (yet happily), I will be moving closer to Chicago. So, I will not have my local forest preserve to go running to. I will be working on new trails around the city and scouting out routes along Lake Michigan (it will only be a few blocks away from where I hope to live!).
• Linking. I have not taken the time to explore the internet for other running sites. However, I did write someone and we exchanged our links! If you have a blog and want to be linked on the RP Resource page, just let me know. I just politely ask for a link in return.
• Trackbacks. I am thinking about enabling trackbacks for my blog. These allow other bloggers to easily link to the posts that I write. However, with my personal blog I used to keep in college I found that I got lots of spam that way.

For those of you who keep track on what I have and have not updated, please know that I am still looking for the right script for the contact form. I have never had this much trouble looking for a contact script that I like! Oh well, I guess I am just getting pickier with my coding requests.

Until the next post...

RP

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Weight Tracker

Starting Weight	230 lbs
Current Weight	198 lbs
Total Lost	32 lbs

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