I am slightly troubled as to why my foot hurt so much while swimming. It is the easiest exercise on my joints. Perhaps it is the result of my foot pushing against the water? I am swimming the breaststroke and I can imagine that I put a lot of effort on my lower body to push me forward. Regardless, I was confused.

I switched from mainly swimming to cycling and using the elliptical machine. Cycling provided some diversity to my rather mundane workout and I was excited to do it. The foot straps hurt my foot for the first few minutes but I got over the pain as a new pain set in: the bike seat. I cycled for about two days and switched to the elliptical machine. What a easy way to exercise but still see the rewards! The elliptical machine is probably one of my favorites now. (And I am not just saying that because each machine has an individual cable TV hook-up.)

Thanksgiving provided a lovely setback for me as well. I probably gained at least 2 or 3 pounds from eating. I swear I tried to stick to my vegetables. However, I went to the gym everyday this week except for Monday! So, it should come close to balancing itself off. But, I am expecting a net gain of a pound or so for this week. Also, I am moving my weigh-in day from Wednesday to Sunday. So, this week you will see that there are 2 days extra that I did not have to lose that extra holiday weight.

There you have my workout summary for the week. Below are what exercises I did each day, how many calories I burned as a result, and the time it took to complete the workout. I have broken the table into individual days so that I could fit more data.

My workout tables can be read after the jump.

Until next time, happy running.

RP

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout Totals

Weight Tracking

1. I know that I will work out more often when I have to pay for it.
2. The surgery I had on my foot in September needs to be done again. Running on the road is literally painful for every step I take. They have a lot of equipment that I can use that does not involve pain for every step I take.
3. They have a pool that is rarely used by other people. And, I enjoy swimming long distances without being bothered.
4. Free towels! (Okay, not the biggest reason, but I like it)

I know people do not always like gyms and some even detest them. However, joining this gym has been great for me. I've been there almost everyday since I've joined, have yet to have any problems while working out, only once was a machine I wanted to use not available, the staff is great, and I learned how to use the high-speed swimsuit water extractor.

So, to balance off the running logs (which, admittedly, I am not running very often), I am starting my gym logs so you can see exactly what I am doing instead of running. I know this should call for a change in my domain name, but I don't want to spend the $5 to buy another domain. :-)

Gym Tracking

Weight Tracking

Staying Warm

It is important that you keep your body warm. As my students found out, running a sectional meet in the cold is no fun when all you have are shorts and a tank. Be prepared to run in the cold. To help you stay warm, consider having the following items of clothing:

• Lightweight fleece gloves. They keep your hands warm, but still allow your hands to breathe and not feel like they are swimming in a puddle of sweat.
• Tights. I know, we all don't have perfect legs (I sure don't) and you'd probably never be caught dead in tights. But, they are comfortable, flexible, and really do keep you warm. Just remember to do everyone a favor and wear a pair of shorts over them.
• Running Pants. If tights are your enemy, get a pair of running pants. They come in a variety of styles and varieties so be sure to pick a pair that fits, is comfortable, and will keep you warm.
• Hat. The heart-throb of the gloves. Now I do not want to sound like a mother, but if it is cold outside: wear a hat! Wearing a hat is almost guaranteed to keep you warmer. Lots of heat is lost through your head. Slow down that process by putting on a hat.
• Earmuffs. Okay, I do not know if that is what they are called or not. Regardless, if it is not that cold outside, but you feel like your ears are being stung, throw on a pair of 180's. These are lightweight and come with their own slot for headphones!
• Socks. Your toes can get cold. Especially if you happen to run in the snow or just take that step into an icy puddle. Buy thicker socks for winter or throw on an extra pair. Some dedicated runners buy a second set of shoes for the winter that are about a half size larger. This provides them with extra room for the added warmth.
• Fleece and long-sleeved shirts. They do a good job keeping your upper body warm. Just be careful how many layers you put on. You want to be comfortable when you run.
• Sun Protection. Yes, I just typed sun protection. You are still exposed to the sun and let us not forget its harmful affects. Throw on a layer of sunscreen and a little SPF chap stick to keep you safe.

Layering clothes will keep your warm. Layers are your friend! Unless it is layers of cake.

Now, let's remember to use our common sense! If it is well below freezing outside, you may wish to consider using a treadmill that day. After all, you do not want to go running in 50 layers of clothes only to find out you cannot move any of your body parts.

Standing and not Falling

Black ice can be one of your worst enemies during the cold runs. If you are afraid of slipping on a run (as I did during a race), try running in the snow or on the grass. If it is an icy day outside, you might just want to avoid the roads all together. Icy roads are dangerous for drivers. The farther away you can be from that danger, the safer you will be on your run.

Also, do not be afraid to slow down your pace or to shorten your stride. This will reduce the chance of a major slip or spill. I once read that there is a product out there that acts like tire-chains for your shoes. If I can find that product, I will add the link in. Supposedly, these shoe slips go over your shoes. The slips have small spikes on them (similar to track spikes) to help grip patches of ice and keep you standing.

Staying Hydrated

Ensure that you are still drinking your water! Just because it is cold outside does not mean that you are going to maintain your hydration. You are going to sweat, you are going to lose water. Drink it up! Just do it safely.

If you are new to winter running, it will help to find a running partner or someone who is knowledgeable in running. Seek advice from expert runners so you know what you can expect and so you know that what you are going to do will be safe. The information here is just to give you an idea of what it is like to run in winter and what you can do to keep yourself safe!

Until next time...happy running!

No big news for this week. I have increased my running speed just slightly. This has caused me to not be able to run for 30 minutes non-stop. With the increase in speed I can run for about 25 minutes before needed to take a break. I should push myself for those extra five minutes but it is rather difficult to do so right now.

Run Tracking

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.

This week I resume my running! It has been a while coming but I am finally back on my feet (and back online with a DSL line running to my place). My surgery went well but it is starting to backfire. I am experiencing pain again in my foot and I will probably have to go back to get the same procedure done...again.

However, in better news, this week I was able to run for 30 minutes non-stop and cover 2.25 miles! This is a big accomplishment for me.

Run Tracking

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.

However, I do have some great news to share with all of you. I have lost 12 pounds during the first month of the RW 5k Training program. I combined the running schedule with a diet and it has paid off. I hope to keep the trend going but perhaps lower the weight loss number just a little bit. 12 pounds seems like a lot for one month. However, I am not complaining!

My running has slacked off due to my commitments to my job and survival. Running should resume soon and the logs will start again. Yet, I must say that I am enjoying my diet as it is helping my weight loss.

I am off to go explore some of the shops around my apartment. Hey, at least I am walking a lot.

Until the next post, happy 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

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.