Mike's World

Assessing where I am, how I got here & why

2012-01-26T09:19:00.000-07:00

Dear James, Daniel and Emily

Another great run today, and the ITB pain is starting to work itself out, through some diligent stretching and strength work. Plus I gave up on the standing desk at work for a while, no need to stress the legs until the core gets back up to par. In addition I did admit to myself that probably another reason for the pain in the last couple of months had to do with the added weight I had packed on over the fall & holidays. The renewed focus of the last couple of weeks on calories has made a difference there already, I just need to keep it up.

A friend of mine asked the other day if I ever reached a place where I was just comfortable with my weight, so I wasn't unhappy with it all the time. I basically said that no, I think that if you are conscious of it, and make any effort at all to drop the pounds is a sign that you aren't happy with it. And I wasn't, even if it took me a while to really do anything about it.

Of course what it really took was a combination of health problems and the kids. I realized that I wanted to be healthy, so I could enjoy my life and more importantly enjoy my kids lives. The other day I engaged in a wrestling battle royale with all 3 kids for about 30 minutes, and that was definitely something I would have had a hard time doing 2-3 years ago. It really became a quality of life issue for me.

As far as how I got here, it wasn't rocket science, no magic diet or pill. It was simple: eat less, exercise more. I have tried different approaches before and even after: low fat, no sugar, low carbs etc. But the reality is it all comes back to that simple formula. The best tools that I used (and still use) are the LoseIt iPhone App (and website), the Couch to 5K program (and iPhone App) and now I use the Adidas MiCoach web site and App.

Do I think it is possible to be 'Fat & Happy'? Sure it is. And I also do not really subscribe to traditional concepts of what is Fit and what isn't. I know people that may look out of shape, but they have more energy and capacity for physical labor than a lot of skinny teenagers. It really comes down to how you want to live your life, what makes you happy, and what sort of life you live. For me, I wasn't able to live the life I wanted to live when I was upwards of 230 pounds and unable to run 5 minutes without being out of breath. But, and here is the other part of the 'secret', it really takes a change in lifestyle to get things where you want them, and even when you get there, the battle is never truly over, chances are a life time of bad habits can easily seep back in if you allow them.

Crushed my long run today, fought through the pain

2012-01-24T09:11:00.001-07:00

Dear James, Daniel and Emily,

Today's Run

It was wildlife day out there. First I had to make way for a big raccoon, then barely managed to avoid a skunk. And last I saw some deer, or something else equally large (didn't see the need to go investigate further.)

It was only 4 miles today, but it felt good to really nail the long run today. My hips have been bothering me since Sunday, more IT band pain. I think this weekend I will have to invest in a foam roller so I can develop a habit of rolling the bands. I think that is cheaper than all the co pays for the PT. I know this is an early stage, and these shorter runs and other core workouts will help resolve this problem in the long term. I just need to focus on what I am doing here and now. The future will take care of itself so long as I take care of what I am doing now. And I think I am doing a good job of that. If I want to focus on something else, think about the past, and how far I have come.

Guest Post today: Physical Fitness & Cancer

2012-01-19T09:40:00.000-07:00

Physical Fitness Benefits Cancer Patients

Whether you were recently diagnosed with a common form of cancer like
breast cancer, a rare form of cancer such as mesothelioma, or are in
remission from a cancer like colon cancer you should exercise. Aside
from the common factors associated with exercise and your health,
there are a number of other health benefits associated with exercising
as a current or former cancer patient.

You already know that exercise is good for you. You know that exercise
helps you lose weight and maintain a leaner, fitter body and you
know that exercise gives you more energy. What you may not know is
that exercise produces a chemical in your body that makes you feel
good; exercise is a natural high. The chemical produced by exercising
allows your body to recuperate faster from illness and even boosts
your immune system, which is the system that allows your body to fight
disease and illness. Your immune system should be at its best as you
undergo cancer treatments; however, stress is a common factor that
robs your immune system of its ability to fight infection. Exercising
will help you to lower your stress level naturally and as a benefit
your immune system will improve. An improved immune system means you
will feel better during your cancer treatment.

Even after you are finished with cancer treatment and in remission it
is important to continue to exercise. Another benefit of exercise is
that your body will be healthier and stronger on both the inside and
the outside. After cancer, your body needs to be as strong and healthy
as possible to prevent it from succumbing to other diseases related
to being overweight, such as diabetes and other forms of cancer. Your
best bet to staying in remission is to prevent yourself from becoming
sick in some other way, shape or form.

The benefit of exercise after cancer treatment is so strong that
there are exercise programs specifically for cancer survivors. These
programs are designed to help patients that are in remission to get
stronger and healthier so that they are able to get back to their
daily routine faster and with more energy. Along with the other
benefits, exercise also boosts confidence and energy levels, making
it possible for patients to live a fuller, happier and healthier life
with more quality.

Quality of life is of utmost importance to cancer survivors; it gives
you the ability to life your life to the fullest and exercise can only
help you do so. Talk to your doctor about exercise during the course
of your treatment and after. During treatment your energy level will
become very low and even minimal exercise will help to give you more
energy; use it to fight your cancer and survive.

Written by David Haas
http://www.mesothelioma.com/blog/authors/david/

Stop SOPA/PIPA #SOPA

2012-01-18T08:37:00.000-07:00

Stop SOPA/PIPA

I stopped thinking about tomorrow & just ran for today

2012-01-17T09:30:00.000-07:00

Dear James, Daniel and Emily,

Got up this morning with a new attitude about my running. I decided to stop focusing on the future, and whether I am increasing my strength etc. Instead my new focus is to approach each workout and run individually, get through it with the best effort, and maybe increase a little from the last workout. And if I do that, then the fitness will come, the strength will come, the tightness will fade.

Instead of focusing & worrying about the ability to run a marathon, instead I just want to keep my focus on getting fit. And more importantly: enjoying the process. Because in the long run, while it would (will) be great to say I completed a marathon, that's not the be all end all. The ultimate goal is fitness & quality of life. Training myself up to that huge goal won't make as big a difference in my life as having a regular fitness regime that I enjoy.

That's my renewed focus. And if I feel comfortable in doing that to then start training for that big event so be it. But if I don't that won't be the end of the world, what would be the end would be to get so wrapped up in that training that I defeat myself and quit doing anything.

So far so good, but 1 day at a time at this stage

2012-01-03T08:32:00.001-07:00

Dear James, Daniel and Emily,

So far so good, I have done well to keep up my daily activities, and not push myself too far in the running while the other workouts do their part. I can feel the strength building, some of the core activities are already getting easier and I have been able to start building on those.

Also so far so good on the eating and appetite, had a challenge yesterday as we went out to eat lunch but I did well. But the key there is one day at a time there as well. I need to keep my focus on the calories one day at a time, I know that the appetite will decline if I keep a good focus on this.

I am not treating this as a New Years 'resolution', (even if the timing did coincide with that) this is just a return to best practices, ones I followed before. For one thing, if I keep up with the core strength training, and let the running build at a reasonable pace, I will be in a much better place than before. And if I keep the focus on the eating at the same time than it should be easier to avoid the trap I fell into of eating at a high pace just because I am getting exercise (I know easier said than done, but I would like to think I learned my lesson.)

Gut check (almost literally) time, seeking a return of the magic

2011-12-30T13:41:00.000-07:00

Dear James, Daniel and Emily,

Here's a simple equation that is true for me (and a lot of people I would suspect):

Stress + Instability = overeating + lack of exercise

This has been an unstable and stressful holiday season. Not in the ordinary sense. There has been no threat of work stoppages, no deaths or major illnesses (discounting the dogs Parvo). Instead it has been mainly self-induced stress (why can't the kids pick up better around the house, what are we getting people for Xmas?, minor colds, trying to establish exercise routine). Plus the instability of the daily/weekly routine: no school for the kids, my having time off/being around the house. All of that has resulted in some serious weight gain. In a large part it was avoidable if I could have just shown some will power and kept my appetite under control.

But in the long run all of the above doesn't matter, who or what is to blame really isn't the issue. The issue is what am I going to do about it? How will I get my appetite back under control? What will my exercise routine be? Those are the questions I have to address. Because I know the basic secret of weight loss and fitness: eat less, eat better, get more exercise.

I think the biggest thing is to stop focusing so much on making huge strides in running, or at least worrying about the marathon training. The reality is this: I can't run a marathon if I can't run more than 4 miles. So start with the little stuff. Also, I did learn an important lesson this week, I really overdid it for 2 days, and as a result my legs were just killing me.

Here is my plan:

Run 3 days a week (with 1 of those days being a long run, but not killing myself initially)
Do the full core workout the opposite 4 days of the week.
Stretch twice a day, with some core work outs in the evenings
Return to a regular, consistent calorie watch.

I know that the above will get me started, and then, after I follow that for a certain period of time that I can increase the work out intervals. And that doing allow of that will provide the underpinning I need for bigger things.

I know I can do all of the above because I did it before.

Have to change things up, find a new focus to go overboard with

2011-12-26T09:13:00.001-07:00

Dear James, Daniel and Emily,

Last week I learned a lesson. After I allowed myself to take a week off to recover from the cold I overdid it on the running. And really aggravated my left IT band at the hip. When I saw the therapist on Friday she was able to break things loose but she also made it clear I need to change up what I am doing exercise wise.

I need to change my focus from running to the core exercises and stretching. If I am going to overdo something over do those exercises. What this means is that I will have to adjust my running schedule for a couple of months, down to 3 days a week. And then do the core work every day. It will be a difficult adjustment, to not have as much running. But if I can get that core built up before I resume serious training for the marathon it will pay off in the long run.

The first item is to get the exercise ball that I think will make some of that core training easier. The therapist has given me the right exercises, I just need to make that my current training focus. Then figure out the times and locations that it makes most sense to perform the exercises, the challenge being getting the dogs out of the house when I do so they don't jump all over me.

The reset, thanks to a cold-induced hiatus, begins, back to #fitwinning!

2011-12-16T13:49:00.000-07:00

Dear James, Daniel and Emily,

As I wrote about earlier in the week I took a full week off from running, and while I did some of my PT exercises, did not do the full range. But that week of slack has come to an end!

Today's workout

4 miles, although I was pretty wiped at the end and my left leg had determined that was as far as I was going. But that was more or less my goal: run myself pretty much as far as my body would let me, albeit at a slower pace. I will resume a regular training regimen this weekend. As I have the next week off from work there should be no reason I cannot find the time for the twice a day exercises and stretches, plus get in my requisite runs. And if I can get into that habit over the next couple of weeks, then I should be able to keep all of that up.

The funny thing about all of this, is that while it felt like it had been a lot longer than a week since I ran before I ran, once I started it felt like no time had gone at all. Which is a good sign when it comes to exercise, if someone had told me a couple of years ago that I could get up out of bed and run 5k+ with no ill effects I would have laughed in their face. So, knowing that is how far I have come, there is no reason why I cannot achieve the rest of my fitness goals. Regain my missing will power and reduce my appetite so my weight goes back to my personal goal. Run any race I choose to enter. And by the time I turn 46, have run a marathon. I know I can do all of those things, and knowing I can do it is more than half the battle.

Forced myself to recuperate, but it hasn't been easy

2011-12-14T10:22:00.001-07:00

Dear James, Daniel and Emily

It's been a week now since my last run, which sucks. But I feel that the cold has just about run it's course, slowly just moving to nasal congestion stage. I could have run this morning, but I was up late last night and felt that my body needed that extra hour of sleep. It's tough in general to keep up with fitness and health during the winter and the holidays. But I have to keep in mind this is a life long journey, there will be dips, where my will power is not as strong, and where injuries or other health concerns prevent me from running. The most important thing is to navigate those dips, keep my eye on the prize, and be ready to jump back on the wagon.

So when I got the cold, in order to avoid it getting worse, I rested. And instead of beating myself up for indulging in holiday snacks I can just focus on keeping as many good habits as I can, and know those temptations will go away. And remember how far I have come, focus on the good things, and not beat myself up.

And be ready to get out and run on Friday morning. And keep up with my other exercises in the mean time, so that some good work continues. Building the core, and keeping the muscles loose so when the running resumes in earnest the body is ready.

Adapting, not quitting, when the air is cold and there is ice & snow on the ground

2011-12-07T09:22:00.001-07:00

Dear James, Daniel and Emily,

Today's workout

Monday I decided that while I have become a harder core runner, I was still going to draw the line at sub-zero and single digit temperatures. But today, it was a mere 21 degrees! So I slipped on the running clothes and headed out. Of course, while the cold wasn't a big deal, I did have to adjust to the conditions. Because there is some inconsistency on who shovels their sidewalks, and even if it isn't shoveled at all, traffic and sun can still create ice patches. I have no problem with clean snow, or bare sidewalk, but had to slow down in the areas where the ice became prevalent. But overall no problem.

I then returned, did my prescribed stretches, then my new set of exercises. See the Physical Therapist ladies are trying to outdo each other when it comes to giving me new exercises to do at home and what frequency. Last week it was 3 routines to be done once a day. Now I have 7 more that ideally should be done twice a day. This wouldn't be so bad if the first 3 didn't work my quads so much. Now I am getting some real feedback from my legs as far as how fast I can run. I know that this is all part of the plan that will result in making me a better runner. But some days it can all be a little overwhelming.

The good news is that the main therapist was impressed with my progress and I was able to move to a 2 week wait before my next appointment. So the work is paying off. I just need to focus on doing what they have me do, especially now in the cold time, so that when things warm up and I am ready to start my marathon training my legs and core will be so much better and stronger.

It was cold, but that's all the more reason to run and be #fitwinning!

2011-12-02T09:46:00.001-07:00

Dear James, Daniel and Emily,

Today's workout

This has been a very good week. I made all 3 runs with no residual pain. My physical therapist told me on Tuesday that I am making such good progress that I may be out of her hands sooner than expected. I have a new daily core strengthening routine courtesy of the PT coach.

It's all about keeping going, not focusing on what I'm not doing, and focusing on what I can do and am doing. I know that my appetite still needs to be reined in. But one thing at a time, right now my focus is on re-establishing the exercise routines.

And I am not letting the darkness and weather overtake me the way it was threatening to do. Instead I am throwing on the running clothes and heading out, even when it is below freezing temperatures. And so long as the extremities are properly covered it is actually kind of nice to run in the cold, because the weather provides all of the incentive you could need to keep moving.

It's all progress on the exercise front, progress to #fitwinning!

2011-11-28T14:32:00.001-07:00

Dear James, Daniel and Emily,

I have just been tweeting about my workouts recently so haven't had a lot to blog about. Figured I should catch up on my progress.

1. Since the purchase of the new shoes my weekly mileage totals have gone up each week successively. Going from 13.5 up to 15 this last week. So that has been a definite improvement, and progress. Progress which bodes well for my goal of returning to my 5-6 mile regular runs by the end of the year.

2. I have begun gradually reintroducing some hills in my runs, along my varied route, and Sunday I was able to do a hill, as part of my 4 mile run, all of which with no pain. Another excellent sign of progress.

3. Saw the Physical Therapist for the first time 2 weeks ago. After listening to mu story, and then doing some work she determined the problem is that my IT band has become too tight, and needs to be loosened up. So I have had some therapy appointments (2 so far, with 2 more this week), and have been practicing the new stretches she recommended. And while I can't totally tell the difference it does feel better.

4. It's going to be a funny thing, I won't be totally sure what did the trick, assuming I am able to fully progress and reach my goal of a marathon next year. Will it be better awareness of the shoes, the Physical therapy, standing up at my desk? Who will know for sure (well probably the therapist)? All I know is that I will take that result, no matter where it comes from.

A week later, and I am feeling better than ever, it was the shoes!

2011-11-14T08:59:00.001-07:00

Dear James, Daniel and Emily,

Today's workout

Today I ran my second speed training workout since resuming real training with my new shoes, and it felt good. I won't lie and say I was hyped up and rarin' to go first thing. It took a little while to get moving, but once I got moving it felt great.

I just finished the whole week's workouts and felt real good yesterday. Finished 3.5 miles in 35 minutes, keeping to my normal ~10 minute mile pace. So that was 16.5 miles last week running, plus cool down walks at the end of the run. Which was the best week I have had in almost 2 months!

Now I just need to continue focusing on getting my appetite under control and I should see myself getting back to top condition in a decent amount of time. My goal is to be back to 5-6 mile runs by the end of the year, which would be a comfortable number to stay at until it is time to get serious about the marathon training. And at this point I feel comfortable that I can meet that goal.

Fresh from Dr. appt. I run 3 miles with no pain, it was the shoes

2011-11-09T09:38:00.001-07:00

Dear James, Daniel and Emily,

Had an appointment with the Dr. yesterday. He was pleased with me overall. He gave a great example of why my leg pain manifested itself when it did: a car drives fine at 35 MPH, but after it goes to 65 it rattles, and then is never the same again. So his theory is that hitting that half marathon number probably found a weakness in my legs, that is now more present.

So he referred me for Physical Therapy to help identify and strengthen whatever that weak piece is. He did not see anything in his exam that indicated an injury, it's just a weakness. So that's the plan for now, keep ramping up on the running with the new shoes, but also see the therapist to help strengthen my legs.

Then this morning I got up and turned in a brisk 30 minute/3 mile run. And I didn't hurt at all, other than just normal soreness. So I think the new shoes are definitely a part of the equation. But the therapy is still important in order to achieve my goal of a marathon next year.

New shoes, new attitude, ready to reclaim what I had

2011-11-07T09:37:00.000-07:00

Dear James, Daniel and Emily,

Friday morning I just didn't feel like getting up and walking, which was the signal to me that I just needed to get the new shoes sooner rather than later. Not being able to run or at least run comfortably was really taking a toll emotionally. So that's what I did, settling on some New Balance 690's, bought 2 pair. But this time I am going to be smarter, I just put 1 pair in the closet, and will restrict the use of these to just my running, no more using for regular shoes on off days etc.

Saturday morning I put them on and went for a short 2 mile run, and boy did they make a difference! My legs felt good, the run was comfortable and it was great. My knee was still sore, but it was sore before I even started, and it didn't feel any better or worse after the run. Sunday I went for my scheduled 30 minute run, and again it was great. And today I did my scheduled speed training, doing 2 miles in 19 minutes. So that was 7 miles in 3 days no worse for wear. 1 interesting thing was that Sunday after my run I took some Ibuprofen, and after that the knee pain went away entirely and has not returned, even after my run this morning.

I did 1 thing differently, and will continue to do this: when my training plan calls for a 30 minute run I will do that only, then walk home. I need to be patient while my legs rebuild their strength. And I need to remember an axiom I saw that said something along the lines of leave something out there when training, only push to the max when racing. Also, make a point of walking around barefoot when I get home from a run if possible, just to give my feet a chance to recover some.

Also, the month of birthdays has effectively come to an end, so all of the parties, eating out, left over cake, ice cream & candy etc. can be purged from the house. I can return to the better eating habits and healthier life style that I had. Because I had let myself go, really it started before I ran the half, because I was running so much that I could get away with eating poorly. But that habit carried over when my running eased off and stopped so I have put on some pounds. So, not only will I be getting back into the running we will also be getting back into healthier eating habits at home.

It's gotta be the shoes!

2011-11-01T10:49:00.000-06:00

Dear James, Daniel and Emily,

Here is my scientific breakdown:

Problem: Since I ran in the Half Marathon (and realistically probably a little before then) my legs have been hurting a lot more when I run beyond a certain distance.

1. The pain is never exactly the same in every run, it can vary between each knee, or on bad days both.

2. Shortening up the runs and rebuilding my strength has not had any effect.

3. Shortening up my stride, stretching before the run, dynamic stretching, none of those made any difference.

4. Changing where I run to a trail run helped a little, but I was still hurting at the end of the run and the rest of the day.

5. I can walk long distances with no problem, even a very strenuous mostly uphill and then downhill hike like the Incline and Barr trail did not cause me the same pains.

Causes, or why it's the shoes: I have been alternating between 2 pairs of shoes I bought back in February/January time frame. I have been diligently keeping mileage numbers the entire time I used those shoes.

1. Each of the pairs of shoes is now over 260 miles roughly (not counting walking miles from daily wear)

2. According the conventional wisdom you should be able to get from 300 to 500 miles out of a pair of shoes.

3. In a Facebook runner group I put up a post for thoughts on that conventional wisdom and while it does appear to be consistently true that is really only the case if you own a pair of more expensive shoes. (the ones I use were each around 50$)

4. The majority (say 80-90%) of my running has been on concrete or asphalt, which does put more strain on my legs and wear and tear on the shoes.

5. It really doesn't make sense that running in the half marathon should have damaged something, and if it did the damage would have affected me when I walked or even hiked at least, and that wasn't the case.

Given all of that I am certain that the cause of my problem lies with my shoes. And it is time to get a new pair(s). Now I have tried on some of the minimal shoes, and while they do feel real nice my biggest concern is point 4 above, will I shred those minimal shoes running where I run? So I think the smart thing will be to get some more solid shoes.

Differing results from the weekend, trying to be patient, not as easy as it sounds

2011-10-31T10:40:00.002-06:00

Dear James, Daniel and Emily,

Converting my schedule was easy as far as running. I was able to get up Sunday and have a very successful 4 mile run. A run that I could probably have gone on longer. It felt real good, and I think taking the time to drive to the trail and run on gravel made a big difference.

Getting a little frustrated with the sit ups though, after a week I still couldn't do any on Saturday. Although I was able to keep up with my push ups. I guess the key is to just be patient there, keep trying, and it will come.

The down side is that after the run on Sunday I was on my feet the rest of the day, cleaning and preparing for Emily's party, then on my feet helping to make sure the party went well. So by the evening my legs were dead tired, so much so that when my alarm went off to run this morning my legs were still cramped up and tired, so I had to give it a pass.

Boy this is getting so tiresome, one step forward, one step back. I am so looking forward to seeing the doctor next week to get his input. Although one thing that I am thinking may be the case is shoes. Both pairs are now well past 250 miles, and while the conventional wisdom is that you should be able to get 300 miles I am wondering if the wear & tear of road running is causing them to lose their life early. One of the reason I think this was the difference when I did the incline, I mean if my knees and/or legs were actually damaged in some way you would have thought I would have felt the same soreness from something as strenuous as that climb, but that wasn't the case.

For financial reasons I have to wait a couple of weeks before I get new shoes, which puts me after the Dr. appointment. So we will see what he has to say. Until then I have to remain conservative and not push it too far, which is hard for me to accept, I wouldn't have thought I needed to gear so far back after completing a half marathon.

It was cold, below freezing, but the sidewalks were clear, time to run!

2011-10-27T09:37:00.000-06:00

Dear James, Daniel and Emily

Today's workout

It was definitely chilly, I was in my layers, including the full running hat. I was determined to run however, so out I went. The thing is, while I wait to see the Doctor and wait to see what he says, I am not going to just lay around and mope, and let the downward spiral of eating too much and not exercising take hold. So I will run, maybe not as much or as long as I might like but I will run.

I will make a point to change up my schedule a little. On my schedule long Sunday runs I will take it slow, and mix in some strenuous hikes instead, like the Incline I did last weekend. Because doing that did not have any affect on my knees. The other thing, is I will take the time on my long runs to drive to a trail and run on dirt instead of concrete and asphalt, and make a point on my speed workouts to do the same: go to the track instead of road.

That does change my days for sit ups and push ups, but that should not be a problem. And to be honest, the first day of sit ups wiped me out so I could not do one yesterday anyway so an extra day of rest won't hurt.

Today should be a good test for the new work set up with the jerry rigged standing desk. Since my knees are pretty sore, it will be good to see if the standing and stretching help the recovery more than just sitting.

Keep trying new things until I find what works

2011-10-24T09:16:00.000-06:00

Dear James, Daniel and Emily,

Trying new desk configuration at work today, testing a standing desk setup. The goal is to get my legs more stretching, less pressure on the hamstrings. We'll see how it goes, and if it works today then keep it going tomorrow after a run.

Saturday I finally got out and did the Manitou Incline hike. Wow, that was a real workout, I hiked it, took my time, kept hydrated, and walked down the Barr trail. I was glad I finally did it, I had planned to do it on my birthday but the boys illness prevented it, but Kim swapped shifts so she was home Saturday morning, which gave me a window. I would like to get back and do it again, make it a regular part of my fitness routine. Not sure how I will do so, but I definitely don't plan on letting that be the only time I go up it.

The funny thing was that as strenuous that was, bot the uphill and downhill, my legs didn't really bother me, they were sore but not overly so, and my knee pain was not present. I'm not sure what to attribute that to for sure. Part of it may have been that I wasn't running, partly I was not on concrete/asphalt. I can only test the second part of that on weekends, but I plan to do just that. On Sundays at least, get up and drive to where I will walk/run, and do so on a trail instead of the road. And limit the road running to shorter distances during the week.

Also today I returned to the sit up & push up routine, along with stretching. All of this is in search of that elusive return to form, and return to training. SO that next year I can start training for the marathon in earnest. I figure that doing some strenuous trail runs and mountain hikes will help build the leg strength I will need next year.

dammit dammit dammit, I guess I have no choice

2011-10-20T13:40:00.001-06:00

Dear James, Daniel and Emily

Today's run was going so well, reached 3 miles at a good pace. Stopped when my leg twinged, just like I promised myself. And I made it home and everything with no problems. But when I dropped off Emily at school and was play chasing her my knee just tightened up big time. By the time I was walking to the car I was practically having to limp. And the pain is not going away (which is not all that surprising considering I am glued to a chair).

I guess I have no choice, it is time to contact the doctor about this. Again, I can walk fine, up and down hills. I can run for short distances, but if I try to get much beyond 3 miles the pain kicks in. I am not sure what it is, but I am afraid I tore something and it is just not healing properly. So it is time to do the smart thing and get a doctor appointment. It's the best thing to do if I want to keep running and achieve my future fitness goals.

Realizing it is time for a change, and what I am going to do about it

2011-10-19T13:49:00.000-06:00

Dear James, Daniel and Emily,

As I lay in the nice warm bed this morning, and chose not to get up and take a walk in the freezing dark I realized that it had gotten time to make a change in my exercise routine. I have really been fighting (and losing to some extent) to get started in the mornings lately. And when I reach that point that means it is time to make some changes, and as I willingly embrace change this should not be a problem.

First, I am going to drop the off day morning walks. One, because the timing has changed along with the weather and while I can get out and run in the darkness and cold, it is harder to just walk in those conditions. Two, since I am having such a hard time getting my leg strength back it might be best to actually make sure that my off days I really rest my legs.

Second, instead of the morning walks I do need to find something to do on those off days. So I decided it would be a good idea to return to my push ups and sit ups. I will start slow, making sure not to push it, and also return to my stretching routine as well. But that worked for me last winter, and allowed me to keep fit, even when it is dark and cold outside and hard to get motivated to go out in the cold.

Bottom line, I realize that I was not ready for the change in seasons. I was not ready for it to be so cold and dark every morning. And while I don't mind running in those conditions (I can always layer up, and the cold keeps me moving) I am not excited to be walking (even a brisk walk when I am layered up). That's my new plan, a change, but as I have mentioned in the past, I am comfortable with change. And I read some where that it is actually good for your body to change up your workout routine from time to time.

Refreshing weekend of accomplishments, plus an admission

2011-10-17T12:36:00.000-06:00

Dear James, Daniel and Emily, First, I had a good weekend fitness wise. I didn't run Friday, chose to rest & sleep in with a full day with the kids on tap. But that was okay. Saturday I was able to get out and comfortably run 3 miles, with no soreness. Sunday I dragged myself out of bed and embarked on the first back to back run I had done since the half marathon. It wasn't easy, I was slower than I would have liked, but I hit 40 minutes and 3+ miles. So overall it was a success in my book. I did choose not to wal today, needing a day of rest, but back into it tomorrow. The Saturday run had the effect of giving me energy and helping me feel really good about some things. Including making the decision to end our Y membership as it has been sitting unused for sometime now. If I had more time to devote to other exercise routines it might be different, but all I am doing is running these days, and I don't need a gym for that! So I will be ending that soon. I also decided to accept that I am a soda drinker, I can reduce the intake, and try to drink more water and tea, but the bottom lines I really like soda. And when I accept that I have to realize that while it might not be healthy for me to drink so much aspartame, it is unhealthy for me to consumeso much sugar & empty calories. Given that I will revert to drinking the diet soda when I do drink soda. I can try to drink less, but I have to be realistic. Blog written listening to Muse on my iPhone

Nothing like a good run to remind you how good #fitwinning feels

2011-10-11T08:54:00.001-06:00

Dear James, Daniel and Emily

Today's Run

Yesterday's walk/run felt good, but today's run, with the mixed sprint intervals reminded how good a run can make me feel! It just brings it all back to where I want to be. Over the weekend all of my exercise plans failed: the kids were sick, it was raining & cold, I just wasn't up for it. The first 2 were basically valid excuses, but the last was probably a cumulative effect of the skipping the first 2. But this week I got back on the horse. And it is very satisfying to do so.

It's all good as I approach a milestone, definitely #fitwinning

2011-10-06T09:21:00.000-06:00

Dear James, Daniel and Emily

Today's workout

Nearly hit 4.5 miles running today! No pain in the joints, yeah my legs are sore now, and will probably be a little sore the rest of the day, but that's part of the recovery process. I am feeling really good about the recovery process now. I think that it is progressing. And more important I am getting in the groove with the improved running gait so I can make more progress & become a better runner.