Back out on the Trail

Well, over the last two weeks I've had a lot of travel days, unfortunately that translates into no running as I have not yet figured out how to partner the two. But travel is over. So I was back out on the trail this morning running, sweating, breathing, trying to breathe.

I have struggled even since returning home getting back out there, but I came across this quote and used it to push myself...

When The Sun Comes Up!

In Africa Every Morning A Gazelle Awakens
Knowing That It Must Outrun
The Fastest Lion If It Wants To Stay Alive.

Every Morning A Lion Wakes Up Knowing
That It Must Run Faster Than The
Slowest Gazelle Or It Will Starve To Death.

It Makes No Difference Whether You Are A Lion Or A Gazelle:

When The Sun Comes Up You Had Better Be Running.

--Ben

Morning Run

Rain is coming later today, but this morning was a beautiful morning to run. I changed it up a little this morning. Instead of running to the podcast, I chose to listen to a thirty minute sermon. I know most people would find any reason to avoid a sermon, but I found it a nice occupation of my mind. I ran based on distances I'm familiar with and really enjoyed it.

My diet is improving. More protien, less Carbs, less sweets. I've also picked up the number of days I run, at least I am on track to run four days this week.

--Ben

Tuesday

My running schedule so far has been M/W/F. The program I'm using said you should take a day off in between to recover, but I know a lot of people that run 5 days a week or more. So I'm going to start picking up more days of running. Especially since I've fallen so far behind where I want to be.

This morning I ran the Course 4 run, but pulled up short, so I pulled out the podcast for Course 4, skipped through half, and ran the second half of Course 3. At least I didn't waste time walking all the way back. I have trouble when I get in that situation because I tend to talk myself out of running at all on the way back. I tell myself "no point in running if you can measure how far you've run." Ridiculous I know but...

This whole running thing is putting a lot of perspective on the mastery of Body, Mind, Soul and Spirit. There definately seems to me multiple mes out there. Not in a dissociative disorder kind of way, just my body and mind going at it.

--Ben

Long Time No Run

This morning I got back on the trail after a week off. Last week I was traveling, but my schedule precluded me from running. That preculsion led to a horrible first day back today. Not good.

But I'm back, and happy to be working out. Prior to my trip I had run a successful week.

This week, I'm working to break through a barrier that I believe is tied to my weight. I think that in order to break through to the next course I'm going to have to lose some weight. So I'm incorporating Exercise's cousin Diet. Watching what I eat and looking forward to shaving off some weight. Maybe a lighter me will be a longer me out on the trail.

--Ben

Monday, Monday So Good To Me

I was out there again this morning. I haven't made the progress I had hoped, but I am still working at it.

BTW, I ran on Saturday too. It was me against the Tropical Storm, Hanna, and Hanna won. I think the 94+% humidity did me in early. But I was out there.

Today I ran 14 out of 30 minutes. That's steady with what I did last week. I did 3min/90sec, 5min/2.5min, 2 min,2.5 min, 4min/cool down. For those who pay attention that's the first 5 minute leg I've done in 5 weeks. (5 weeks ago I ran one 5 minute run, and it killed me and set me back till now.) This time I did the 5 minute run, and squeezed a 4 minute run to end that's the first time for that. Yay!!!!

On the trail...

The biggest thing was a mental hurdle that I got over. There is this crosswalk painted on the trail but it is obsolete because of construction. It serves no purpose, it is just white paint. For the last couple weeks I have used that as a finish line. Over the last three runs, I have tried to push myself further to another landmark, but each time I get to the crosswalk, I breakdown mentally and give up. Today I didn't. I made it all the way to the finish line I've been pushing for for a while. I was really excited about that.

--Ben

Wednesday

It's hump day, and I got over the hump this morning. It was a later run than ussualy by about an hour, but I got out there.

You know running makes you go to bed earlier, and when you want to stay up late, it kicks your butt the next morning and says, "You idiot, I've taught you better than this."

Running starts chanting in my brain early in the morning, " I want some time with you." And I know she'll hold a grudge if she doesn't get the attention she wants. So I roll out of bed bleary eyed thinking, "If I just get to the trail, there will be no excuses." My joints and muscles are sore, they tell me to end this extortion. But, by the time I get ready and out to the trail, I take my first step onto the asphalt, and suddenly I feel loose. One step at a time is how I run. And now some time to recover. It won't be long though, and she'll start whispering in my ear around 6:30 a.m. on Friday morning.

Today I ran course four again. The course calls for 3min/90sec, 5min/2.5min; repeat. A total of 18 minutes out of thirty. Today I went 3min/90, 3min/4min, 3min/90sec, 4min/cool down. That's a total of 13 out of 18 I'm supposed to run. That's a full minute more than Monday. I want to push to 15 on Friday.

--Ben

Course 4

Today I stepped up to course four. Now I'll let you know I've been here before, and it was a setback that put me back four weeks. I couldn't do it, and I regressed quite a bit.

That's behind me though. I retrained on course three until I was confident, and today I stepped up. However, I've given myself two weeks to master this course. The course goes 3min/90sec, 5min/2.5 min; repeat.

Today I ran 3min/90sec, 2.5 min/5min, 3min/90sec, 3.5 min/ and cool down. So as you can see I was supposed to run 16 out of 30 minutes. Instead I only ran 12 out of 30. BUT last time I stepped up I did the first 5 min. run and it emptied my tank. I only ended up doing 8 out of 30. So today was really relatively better. I'm happy with it anyway.

--Ben

Commercial (holidays)

Today is Labor Day, and as I got out this morning to run. I remembered this commercial. Thought I'd put it up. It's a bit sacrilegious, but I think you'll get the point.

Note To Self

Today as I got on the trail the thermometer read 59. As I walked in my warm-up I thought I should remind myself that anything below 63 starts to feel chilly. And I learned that at 58 degrees my head steams after running. It's chilly enough to see your breathe. At this point I'm planning to evolve into fall gear. For now just the blue shorts and undershirt. As temps go down though, I expect to have to adjust to wearing more clothing.

I don't think I'll be ready to run a 5k this fall. There just don't seem to be enough weeks. I may have to push it into February or March. We'll see.

Today I did my deal; finished the course plus a little extra.

--Ben

9th Week of Running

Welcome to my Ninth week of running. I'm slow and way behind on the C25k plan I started with. (According to that plan I should be running a 5k today. However, I'm still mastering the third week of training having mastered it before, failed at the fourth week, taken a week off, and rebuilding.

When I started running I estimate my weight to have been 332, and this morning I weighed in at 325.5. So I'm getting a little lighter. My body tells me regularly on the trail that I need to get a lot lighter:-)

Still enjoying it, when I finish, not so much during the workout.

--Ben

Getting a Win

I measure things in small increments right now. My running times are small, (my mental increments are small, for instance I measure by telephone poles) but when I meet the requirement it's a win. Today I started winning again. I feel like this week I'll be back on track, and finish with a win each day.

--Ben

Neighborhood

Routine is life. Every time I mess with the routine, I pay a price. Today, I got up and started getting my gear together, only to find that my running shorts were in the washing machine wet. So I threw them in the drier, and waited for an hour to get them dry.

We only have one car right now while my wife's is in the repair shop, so I couldn't take the car to the trail. Instead I had to run in my neighborhood. So I'm an hour late, and in a different place. It turned out not to be a good run. I'll be running again later to pay for it.

--Ben

Leave it all

This morning I was out there again. Glad to have a normal week so far. Boring is better if it means a steady routine. I ran the third course. I've begun calling the weekly workouts courses, because of my slow progress. I run till I master a course, then move up to the next.

Today after four runs since vacation, I finished the course. Yay!

90/90 3m/3m/ repeat

I was exhausted, and had that vomit feeling in the pit of my stomach, but I did it. I montra'd my way through it. I kept a check list constantly in my head: Head up, look at the finish line, breathe, stay loose, use your arms to power your legs, run on your heels, leave no reserve in the tank.

That's the sum total of everything I know about running. I just kept repeating it till my trainer told me it was time to stop. It was when I stopped that I realized how hard I had pushed myself. Maybe harder than any run yet.?.

Overall, I'm still glad I chose to start running. I never thought I would be, but I actually enjoy it.

--Ben

Winning and losing

Monday is run day.

It is a win that I ran, it's a loss that I have regressed so much. I need to steady my routine. I have been too erratic lately. But I ran today.

Looking forward to Wednesday.

I'm thinking about doing some lighter running on my off days. We'll see.

Yesterday new friends, Tim and Andrea, encouraged me to run. They shared their love for the sport. Andrea recommended running with a group; specifically Annapolis striders.

--Ben

Better

I'm repeating the Week 3 program. And I almost did the complete workout today. I'm confident that next time I'll be able to complete it.

I pulled up on the last leg with about a minute left.

--Ben

weak one

Ok, the discipline of this blog has gone the way of my training discipline. It has been over a week since I posted, and for what it's worth, since I've run. I was traveling last week, and though my intentions were to run, I just couldn't get a chance. So back on the trail today. I woke up, and remembered the comfortable feeling of laziness. But I got myself out of bed chanting, "There are no reasons not to run at the trail."

I got dressed chanting that montra, and even repeated it all the way from my car. I got on the trail, and knew that things were different. Different from the last time I ran.

The last time I ran, I did the next step in training, and for a week was unable to complete it. Not even close. Today I stepped back which had been my plan for last week, but I am thinking now that a week off, plus a week of bad workouts is actually two weeks since my heart and lungs were being tuned. And it kicked my butt today.

But, it's me against me at this point, and I'm going to win. See you on the trail tomorrow.

--Ben

Week Five: Workout three

Friday is Die Day.

Ok, I hope to turn these posts into more positive news, but for now I finished another week and that's about the best news. I did not finish the work out this morning. I'm going to take next week and go back a week and master it a little more then reapproach this regimen.

I am not fit enough to do the running that is required, so I'm stepping back to do it again.

Right now I honestly can see how I'll ever run a 5k.

--Ben

He Lied

The trainer that speaks into my ears as I run tells me to run and walk, warm-up and cool down. He has been a great help, but today he lied to me.

This week we increased to 3 min run/90 sec walk; 5 min run/2.5 min walk; repeat.

He told me that the work I did last week had MORE than prepared me for the increase this week. LIAR!

Ok, maybe the problem was that I didn't work harder last week. Maybe Wednesday is a bad day to start a new increment. But I wasn't ready. I ran the first half, but didn't run the second half. I did push myself through the first 5 min run. My farthest ever, but it just was overshadowed by the fact that it drained my gas and I walked the rest.

At this point I will continue to push. Friday I'll run this again. My goal is to add the second 3 min run. Then I'll do it for all of next week.

Bad day!

-Ben

Which Week?

Last week I only did two out of three workouts. Time wasn't on my side, and I couldn't get my third run in. So, what do I do? Monday is run day, but do I run the third workout of my training from last week, or do I move ahead to the first training of this week?

I chose to finish last weeks, and I did the whole workout. I felt good afterword, but that might be because it had been three days since my last run. Anyway, Wednesday I'll move up.

--Ben

Week Four: Workout Two

What week is this? It is really wierd. I missed my run yesterday so today I ran on Thursday, and am having trouble keeping up with my timeline.

Tuesday was my anniversary, so we went out to dinner and then went and bought a car, so I didn't get in bed till late, consequently I didn't wake up till late. But I was out there again this morning. No worries.

For what it's worth, I'm eating less now. My wife noted it at Outback where I only ate half of what I used to, and was stuffed. Like I shouldn't have eaten as much as I did, blah.

Anyway, On the trail...

• Ran all my intervals. On the long run (3 minutes) my ipod gave out again, so I'm praying it will come back on quickly, it doesn't, so I had set my sights on where I thought the three minutes would end. I kept my head up and kept looking to that mark, and ran all the way to it. When I got there, I slowed to a walk and pulled my ipod out and got it to play again, and found that I would have stopped sooner if the ipod had been playing. So I felt like I had pushed myself a little extra and that was good.
• Numbness back today again at the end of my last interval.
• Glad I ran. Overall I feel good. Took mental notes of how my body was feeling as I ran. My legs don't hurt like they did the first three weeks. My heart seems to be pumping well; not really sure how to quantify that. But three minutes seems like my limit. On the last interval I picked a "finish line" and though the trainer told me I was done, I pushed a little further to cross that line.
  
• One more run this week, and then the agony begins next week.

--Ben

Week Four: Workout One

Who's idea was this???? Oops, I'm supposed to say, "Monday is Run Day!!!"

This week in my regimen I'm doing intervals of 90/90 and 3min/3min x 2.

I'll say that when I have two days off my legs (actually my body) seem to tighten. But when I get on the trail they feel rested and loose. It's kinda deceiving. But overall today was a good day.

I got in bed late last night, and I remembered what happened last Wednesday when I ran tired. I decided not to set an alarm, I would run whenever I woke up to make sure my body was ready for the workout. I woke up to daylight, but was still tired so I closed my eyes and fell back to sleep. The next time I awoke I felt better, and knew I was ready. I also knew that it must be like 8:00. It was 6:45 a.m. so I was only 15 minutes later than normal, but had the confidence that my body was ready.

On the trail...

1. Have I been running? It's a tricky thing this training routine. Each week when I increase I don't feel like I did anything the week before to prepare me for the current workout. But I have to keep in mind what it was like on week one. How it killed me to do a very simple workout, and I couldn't even complete it. So yes, I've been training. But I gotta be honest and say running is hard. Today I had three minute runs in my intervals, and while I completed them they seemed like forever. Not motivation to run longer at this point. The five minute run I do next week seems like forever times two. But let's not get ahead of myself.
2. I completed the intervals. Yay!!! I think the workout on the whole is a little easier actually, because there's less intervals. But the 3 min jogs are tough. My heart was really pounding, and my breathing was labored. (I actually talked to my heart as I ran today, telling it it had better be working hard, because it only gets harder from here. It made some passing curse about maybe if I'd lose some weight...something, and then remained quiet the rest of the run.)

--Ben

Week Three: Workout Three

Today I was joined for my workout by my friend Rob. We were together for about 3 minutes, and then he took off running, and I didn't see him until we were back at the start. It was nice to see him at the beginning and end. It was motivational to go with the expectation of seeing someone else there.

Overall my experience on the trail was better today than Wednesday. I ran all 6 of my intervals, but it wasn't fun. I've decided to continue with the program as written. If I fall behind then I'll work on that week again, but I did complete the workouts for this week, so I'm moving on.

On the trail...

1. Good pace today.
2. Humidity 87%. Yuck!
3. I'm breathing hard. (I thought you were supposed to be able to talk while you jog?)

--Ben

Week Three: Workout Two

Well, I've been sitting in front of my computer for 10 minutes now, trying to get up the energy to write about my workout... That's just the kind of morning it's been.

I woke up at 6:15 on schedule, but could tell from the moment I opened my eyes that I didn't feel like running today. My drive was simply, "get to the trail, and then I'll have to run." I slowly got ready, finding little time wasters to keep me from the inevitable, and I finally got to the trail at 7:51 a.m.

It was a nice morning. Humidity was up (78%), but the temperature was cool. In fact, at one point in the shade I thought it was chilly.

Alright, so here's an observation. I think that every time I workout, my five minute warm-up walk gets longer; not by time, but by distance. I guess I'm getting stronger and looser, so the walk becomes longer. But this morning I think it worked against me. My first interval pace was too fast. I could tell from my first stride, and spent the rest of the first interval trying to slow my pace to a more sustainable one, but after three adjustments I still didn't feel like I got it right. So in my second interval I wasn't quite right either. In my third things settled into a groove more, and my fifth went fine, but I was tired. I ended my sixth interval about 10 seconds early, and really felt worn out.

I ended my workout by walking and then I sat down on a bench on the side of the trail. I stretched my shins (always the most sore) and prayed. Then I headed home. I didn't feel victory today, but I didn't give in to defeat.

On the Trail...

1. I fell short of completing my 6 intervals.
2. I got to the trail today. That's victory enough.

I think I'll try getting more sleep. Hope Friday's better. If not, I'll run this regimen again next week.

--Ben

Week Three: Workout One

Monday is Run Day!

My morning started slow. Monday's always seem to for some reason. I didn't wake up 'til 6:45 even though I had set my alarm for 6:15. I had charged my ipod the night before so I was out on the trail by 7:15, but I hate getting a late start.

I had the trail to myself today. I guess the rain kept most people away. This was the first day that I ran in the rain. I enjoyed it and the cool temps.

Today my workout changed. I moved to the Week Two training regimen. It requires 90 seconds of running followed by two minutes of walking. On Friday I felt really good after my run, and even felt that I could have run more. I was confident that I could make the step up to the new workout. But by this morning, my confidence was gone, and I wrestled as I headed out to the trail of whether or not I could handle it. But I DID! I handled it; all 6 intervals.

On the trail:

1. On the fifth interval my ipod stopped working. UGGHHH I hate that. Only because I'm so dependent on the podcast I run with telling me when to run, and when to walk. It is very frustrating resetting the ipod then finding the podcast, fast forwarding to the place it froze, blah blah blah.
2. On the last interval I passed the only other person I saw today. He was a jogger headed the opposite way, so I high-fived him. There is probably a rule against that in runners etiquette. But I think that there should be an exception for runners over 300 pounds. We need as much encouragement as possible.

--Ben

Week Two: Workout Three

I'm back from my morning run. It was good. I can already feel the difference. Today 8/8 wasn't any big deal. I'm ready for next week. The regimen changes. It will get harder, but I'm ready. Next week the running is longer by half on each interval.

On the trail...

1. Some numbness at the very end of my run, and throughout my cool down walk.
   
2. Forgot to charge my ipod, so I got started late.
   

Really enjoying it!

--Ben

Week two; Workout two

8 for 8 again! I gotta celebrate the small victories. It wasn't even a question today, I knew I could do it, and I went for it.

On the trail...

1. I pulled my socks up, instead of bunching them lower on my ankles. Thought the pressure of the bunch may have been hindering circulation. Also kept my shoes a little looser. Ended up with only a little numbness at the end of the eighth interval, and then during my cool down walk. If tightness in the calves causes it (which is what I've seen online) then I qualify, because my calves are tight when I run. Need to find stretches for them.
2. God rewarded me with a little drizzle right at the end of my workout. Nice!
3. Definitely getting more comfortable with the program. I'm looking forward to Friday, and then to the new workout next week.

Ben

Week Two; Workout One

Monday is Run day!

After taking my two day break after last Wednesday's run. I had only one day to recover from my Saturday evening run. I had fallen behind on the third workout. Having gotten up to 6/8 intervals, I fell back to 5.5/8. I had really hoped to be at 8/8 this week in my training. This morning when I got up it was 98% humidity, yuck!! I drove to WalMart and bought a new pair of earphones. They clip on my ears so they don't fall out anymore, Yay!. By the time I got on the trail it was about 7:30 a.m. As I walked in my warm up, I had a conversation with myself. Would I go 8/8 today? Or would I not? When would I make that decision? Would I wait till just before the interval to decide if I could do it?
I decided that I would make that decision then and there at the beginning of the run, that way I didn't have to decided when I was tired and winded. I then told myself over my contesting that if I didn't go 8/8 then I'd have to run tonight, and start two-a-days.
Today I made it 8/8!
On The Trail...
Ok, a couple things:
1. A little pain in my chest during the fourth interval, but it worked out by the end of that interval.
2. In the seventh interval my right foot went numb. At the time I thought, "Well, I'll feel no pain." But overall, if there is an answer to help that, I'd love to know it. I found that when I got to the crosswalk at Jumpers Hole Rd. and stopped, the feeling in my foot came back. During that stop I stretched by putting my feet together and bending forward; stretching the back of my legs. Feeling returned quickly. Then as I crossed the street, and found the numbness return quickly. I was in my cool down, so I stopped and untied my shoe, thinking my shoe was too tight. But the numbness continued till I stopped walking.
3. Today I went 8/8. In the seventh interval I felt my best jog. My pace was slow, but it felt like a good rhythm.
4. I saw a friend today driving by, and it felt good to tell him I was working out. Working out, just makes you feel better about yourself.

--Ben

Week One; Workout Three

Well, this marks three 30 minute workouts this week. The American Heart Association would be happier with me. :-)

Day three was hard this week. My third run day was supposed to be Friday, however a wedding on Thursday evening wore me out. I had a big work project on Friday so my morning didn't allow me time to run. I wanted to do it last night, but after a long 4th of July, I called it a night being thankful that I had an extra day today to make it up. But this morning I slept in again, and several times throughout the day thought I'd slip away from the house, but at last seven o'clock came, and I asked my wife if she minded if I slipped out for a run before dinner. And with her leave I left for a workout.

I've been training at the B&A Trail, but tonight I stayed in my neighborhood. It was not an easy day for me. It was warmer than I'm used to (I ussually run early in the morning). I wore and extra shirt (which felt like lead). And I wore a ball cap to keep my ear buds in place (still need new earphones, and that hat held the heat in). So I definately felt it on this workout. I only did 6/8 intervals, but Monday I'm going to push further to do 8/8.

Oh, and one more thing. I think I laced my shoes too tight. My feet were getting a little numb.

Right now, I feel really glad that I ran.

--Ben

BTW, now several friends have offered to run with me in the 5k this fall. It's a great encouragement.

Week One; Workout 2

Back on the trail. A note to say thank you to the residents of Anne Arundel County that pay taxes for my new hangout. I run on the B&A Trail. It is really enjoyable. I'll be moving to within 2/10 mile from there later this year, and I said to my wife the other day, that I want to start training now, so I'll use the trail when we move. It would be a shame to live so close and not use it.

Today's workout continued the 60 seconds/running; 90 seconds/walking. There are 8 intervals over 20 minutes with walking warm ups and cool downs. Monday I did 5/8, today I did 6/8.

I talked with my wife when I got home. She said that she thinks day two and three are harder than day one. I have a different perspective. I think the first one is hardest. The reason is that I rely on benchmarks. For instance, today I knew I could run 5/8 because I've done that before. So today I pushed myself to 6/8. Friday I might be able to get up to 7/8 because I have a benchmark at 6/8. I'm not sure that's the best mindset, but historically that's my approach. Of course, I have no history of running. I'm thinking more of my history in weight training. My lifting partner, Marc, at one point commented that I got stronger as I pressed out reps instead of getting weaker. But that's because my mindset was that I knew I could do it because I had done it before.

On the run today, more problems with my stupid headphones. I enjoyed the beautiful morning, nice temperature, low humidity. I think running makes you feel good. I wanted to high five people that I saw along the trail. :-)

Ok, one more thing. I'm really confused. C25k offers a 9 week training schedule for running. BUT the podcasts they recommend say that it's a 12 week schedule. I'm not sure exactly why there's a difference. At this point I'll research some more. Either way workout two of week one is in the can.

--Ben

Week 1: Workout 1

Today's workout was supposed to be 8 intervals of running for 60 seconds and walking 90 seconds with 5 minute warm-up and cool-down walks at the end.

I altered the workout a bit. I know that the plan is designed for couch potatoes, but I'm more couch and more potato. I'm a 320 pounder.

One thing that made the workout really good was the podcast that somebody made. It helped to know when to switch between running and walking. Through mp3 technology I had a personal trainer speaking to me, encouraging me and instructing me. I had to laugh a little bit though when he would say things like, "Remember not to hard. You should be able to carry on a conversation when you jog."

YEAH RIGHT!

If my breathing were any indicator, I am waaaay out of shape. So, I have at this point made it a thirteen week program. This first week I'm shooting to do 5 out of 8 intervals per day. That's what I accomplished this morning.

Notes:

• I need new headphones. The ear buds slip out of my ears constantly.
• It would be nice to have an mp3 player that clips on.
• It felt good to get out and do something.

--Ben

C25k

I recently decided to challenge myself in a new level of fitness. Of course, in my case any level of fitness is a new level. I was recently searching the internet related to health and fitness, and I came across the c25k plan for running. In long hand it is "Couch to 5k". It is a training program to help build gradually (over 9 weeks) to running shape. I started the training today.

--Ben