live better

Running with the Lights in the Parkway

2011-12-12T18:13:00.000-05:00

I was always envious of the people running along the Schuylkill River in Philadelphia across from Bow House Row and I realized we have some pretty cool places to run right here in Allentown with the annual Lights in the Parkway.

Mileage to date 2011.
Run 664
Walk 403
Bike 341
Ski 36
Total=1444

Hoping for 1500 miles for the year.

Ran 3.5 miles in 20:15. 5:47 pace!

2011-10-05T19:14:00.000-04:00

36 years ago. I came across an old piece of notebook paper from the summer of 1975, part of my training log I thought was long gone. One of the entries, dated July 20 tells me I ran the 3.5 mile Bethlehem City Festival race in 20:15, not too bad for a 22 year old bicycle racer. I also made note that it was hot and humid. I now remember that race, back then there were not too many running events and it was hot that day because I took my shirt off on the home stretch for some relief from the muggy conditions. Other entries from that log are runs with my good friend Len Vreeland and club runs with the LVAA (Lehigh Valley Athletic Association). The LVAA and the Emmaus Road Runners combined to become the Lehigh valley Road Runners of which I am now a member. Anyway back to the race, after finishing remember large quantities of beer being consumed by the members of my party and falling asleep under the trees in the park near the Bethlehem YMCA.

So, save your logs, they are nice to look at later in life and bring back pleasant memories.

The doctor tells me I drink too much coffee.

2011-09-23T09:55:00.003-04:00

I recently went in for my annual checkup and nothing wrong other than my doctor left the practice, can’t compete for a year so I had to see her replacement, Dr. Jekyll. This guy and I will not meet again. He told me I am too fat, OK, I could lose a few pounds, my resting heart rate is too high (68?) and that I drink too much coffee, I knew that the caffeine issue was coming and he is on the mark with that one. So while I was having a Grande over at Starbucks, I did a little research. I had been way over the recommended intake so I have switched to decaff at home, one 16 oz regular at work and one cup of regular green tea per day. No withdrawal symptoms although I do look forward to getting in to work and having the regular coffee. It is too early to tell but I think my heart rate is a little lower on my runs so this may help my running. OK, I am off stalking my old doctor on the Internet to see where she ends up so I don't have to go 19th century medicine again.

VIA Marathon relay

2011-09-12T21:05:00.000-04:00

I received another picture today from one of my team members. Here I am ending my relay and handing off to another member.

VIA Marathon relay

2011-09-11T13:58:00.000-04:00

Our team finished in 4:14. I averaged 9:52 for my 4.8 mile leg, more later.

Getting ready for Via Marathon tomorrow.

2011-09-10T08:26:00.000-04:00

I just got back from a 5 miler in the Parkway and after taking a shower I tried on the new team shirt FLSmidth, my employer, bought us for the relay. I am running the 4.8 mile leg. The company sponsored us at the last minute so we have not really trained for it but we are doing it to have fun and enjoy the day, wish us luck.

Running in the rain.

2011-09-08T12:48:00.000-04:00

I took a day off today for some family business so after it was done I decided to go for a run down to the Lehigh Parkway. When I came to the Lehigh Parkway North bridge I could not get on the path because it was under water so I continued on to 15th St. and entered the Parkway there. Lots of trees down in addition to the ones from last week that the crews were not able to get to yet. I had to run on the road and even climb over a tree that had fallen accross it at one point. In all the years I have been running, walking and bicycling in the parkway I think the last two weeks have had the most damage I have seen in a long time.

Down at the Rose garden I took this picture at the bridge over Jorden creek, a large tree fell and has blocked the view of the creek.

Misty morning run

2011-07-30T08:06:00.003-04:00

I went out at 05:55 this morning for 5 miles, what a beautiful sunrise and a great way to start the day.

Cross training during the heatwave.

2011-07-19T17:32:00.003-04:00

It seams like we have been getting a lot of heat waves this summer which has me running even less than during a normal summer. I prefer to run in the cooler/colder months and usually ride my bike and walk more during the summer months. A few weeks after I ran a 13.1 marathon I was feeling good on a 4 mile run, my heart rate was on the low side of zone 3, I was cruising along at a 9 minute pace so I thought why not crank it up a bit. I gradually increased my pace until I was just below a 7 minute mile and all of a sudden my abdomen felt like someone stabbed me with ice pick (not that I know what that feels like). Anyway, you know what I mean. I immediately stopped and walked which made the pain go away. Good, it was just a side sticker I told myself, always being in denial about injuries, and proceeded to start running again. Well to make a long story short, it did not go away. So I walked/jogged to the end of my scheduled run (no wimping out) and went straight to Dr. Internet and diagnosed my pain as either an abdominal strain or a sports hernia. Next day, it hurt while I stretched in bed-not a good sign, but I soldiered on, went to work and went for a walk after returning home in the evening. I could not feel or see a bulge so I thought I would wait until my annual physical in a few weeks and see what a real doctor said. Real doctor; "I can't feel anything, stop running, and let's wait and see what happens in the next few weeks". That was mid June, over the last month I could see progress, a little less pain when I ran (no, I did not stop running), stretched, etc. It also felt more like a recovering strain (I have lots of experience healing from muscle strains), and I even refrained from a few of the local races I had my eye on. Last Saturday I ran over 5 miles and all I could feel was a little discomfort but no pain so I think I missed the bullet this time and will be OK. I did learn something or was reminded that walking and bicycling are great ways to keep in shape and since they increase your circulation they help you heal faster.

My mileage totals so far for 2011;
Running 334
Walking 203
Bike 231

for a total of 768 miles.

Next post I am gong to write about my exercise program I am designing to help me stay in shape and minimize injuries.

Walking,running and bicycling.

2011-06-09T17:42:00.002-04:00

I just finished a one hour, twenty-two minute walk. This brings me to thirteen days in a row that I ran, walked or rode my bike at least one hour every day. I am doing this to stay in shape during the hot, humid weather and lose a little weight so I am ready to step up the running when at the end of the summer. Also I would like to run a 13.1 or 26.2 marathon in the fall.

500 miles for the year.

2011-06-02T05:20:00.003-04:00

Last night I went for a 2.5 mile walk which puts me over the 500 mile total for running,walking and bicycling as follows:

Running 280
Walking 121
Bicycle 101

The above totals are a little light, I am finding out, since I got my Garmin Forerunner 305 last week. Some of the trails I run/walk/bike I estimated on the low side.

I am the caretaker for my elderly mother. Last night I had to admit her to the hospital and did not get home until late and almost missed my planned walk. However JoAnne said she would go for a walk with me and saved the day! When I woke up today I had a little pain in my back which may have been from trying to pick up my mom last night. I did my Tai Chi, including the warm up and afterwards I did a quick Yoga for runner's routine; back feel fine! Although Tai Chi took me 7 months of 2 to 3 sessions a week at class it was worth it. As a fellow Tai Chi practitioner once told me "it is a good thing to own, once you learn it you have a valuable skill for life"!

96º real feel temperature!

2011-05-31T18:10:00.002-04:00

Ran a little over 3 miles tonight. Getting hot, it was 90º but the real feel was 96º. I have decided it is too hot to run the club race tomorrow in this heat. I am trying to run 3x's/week and walk 3x's/week during this hot weather. Also on my runs I am keeping my heart beat in the 65 to 75% of maximum heartbeat range.

Runner's knee

2011-05-21T14:57:00.002-04:00

Since the 13.1 on May 1st I have been running 6 miles on the weekend (long and slow) and 3 or 4 miles during the week- long and slow with some short, fast intervals. On the 6 mile runs I have been getting a pain in the knee, short runs were OK. Today I started getting the pain on my 6 mile run so I tried running faster and it went away? I think when I use the Chi Running method (which is a faster pace for me), I have a different stride and that must be why the pain in my knee goes away. Any who, I am going to try running faster next week on my short runs and see what happens.

2011 St. Luke’s Lehigh Valley Half Marathon

2011-05-04T05:28:00.005-04:00

Last Sunday I ran the half marathon with my daughter Jessica (her first half). We ran it in 2 hrs. 25 minutes which was 14 minutes faster than I did last year. More importantly I did not incur any injuries this year! We started out with a plan to complete our run in 2 hours and 30 minutes. As I need a good 10 to 15 minute warm up before running I contrived this elaborate strategy where we would walk the first mile then start running 30 seconds, walk a minute and continue increasing the run interval gradually, slowly increasing our speed and my heart rate to the ultimate cruising tempo until we were overrun by the 2:30 pace group and hang on to them until the end. Ah, the well laid plans of mice and men….we had to run from the start or be trampled to death, so for the first 5 or 6 miles we ran from the gun and my heart rate went way above the red line 85% of maximum I had set on my watch… so at that point I still felt great and we were even ahead of the 2:20 pace group so I set the interval timer to 1 minute run/30 second walk. We kept this run/walk interval to the end, were passed by the 2:20 pace group around mile 10 and were able to keep them in sight until the finish. We were never overtaken by the 2:30 pace group. So we were happy with our injury free run which was a PB for me and a first for Jessica.

Running longer than 10 miles is a new experience for me. Although I have been running since age 12, have been an avid bicyclist and have enjoyed walking, hiking and backpacking all my life I only recently have been participating in longer distance running. At first I approached the longer distances the same way I handled the shorter distances; run as fast as you can, gasping for breath, sprint for the finish. This worked for about 3 months and then turned into a laundry list of injuries and a constant cycle of train hard, injury, heal and repeat. After a few years of this I realized I was not having much fun so with the power of the Internet I researched what I was doing wrong and came up with a plan, which leads me to the next chapter. Tune in next week as I document what has been working for me, an aging athlete in quest of running longer distances and running for the rest of my life.

Sneak preview for the half marathon tomorrow.

2011-04-30T06:40:00.002-04:00

I took a little walk today at 06:00 and took this picture of the blooms on Ott St., we will be running here before heading east through the park at the beginning of the race. Note the yellow-green sign for pedestrian/bicycle crossing on the right hand side and the white cross walk; this is part of the bicycle and walking initiative in Allentown to make it safer for those activities-go Allentown!

One week to the half marathon! and a few days.

2011-04-22T09:55:00.002-04:00

The last three weeks we have been tapering doing 11,10 then 8 miles last Sunday. Tomorrow we are going to run 6 miles as we continue to throttle down for the May 1st St. Luke's Lehigh Valley Marathon. Here is picture of me as I am about to cross the finish line last year. I feel pretty good but I am not going to try to run the entire course. I have been using the run/walk in my training along with the heart rate monitor and I am going to continue as this seams to be working well. As I go into the last week I am going to make sure I hydrate well every day, watch my diet and use the foam roller. Oh, and I must pick up a case of Yuengling Black and Tan for after the race!

Latest run

2011-03-28T17:52:00.003-04:00

Yesterday I did a 10.68 mile run/walk and had no problems with my recent calf strain. I am slowly increasing the run duration and decreasing the walk duration. Last week I was in Florida and while running I could feel my calf muscle get tight and sting a little bit so I am being cautious this close to the half marathon. I had been on pace to run the half on a 2:20 pace but that looks too aggressive at this time-better slow go than no go. I have been using arnica gel on my leg,using the foam roller and the stick(I take the stick to work). This is the first time using arnica gel so I am not sure yet if it is helping.

The Stick and the foam roller saved my training!

2011-03-06T12:15:00.003-05:00

A few weeks ago I strained my calf muscle and was worried that I would not be able to keep up my mileage for the May 1 half marathon. But with regular use of the Stick ( as shown in the picture ) and the foam roller I was able to complete the 7 mile training run with our group today. I had a similar injury last year just before entering a half marathon and at the race expo there was a vendor selling "sticks". The man gave me a demo while talking to me. I was leaving the expo and felt so good I bought one and have been an avid user ever since. If you have not seen one of these tools go here www.thestick.com/

Jessica's first race.

2011-02-27T17:16:00.002-05:00

Here is a picture of my daughter, Jessica and her friend Joe. Jessica just finished her first race, the Gasparilla Distance Classic 15k. She had a time of 1:43:23. Way to go Jess!

Superbowl 10k

2011-02-07T17:22:00.002-05:00

Had a nice run yesterday in the Superbowl 10k. This is the only picture I have which is after the race as JoAnne and I were walking to the car. I ran 1:3:36 a PR for me (my first 10k)! Due to the ice on the roads the course was modified to an out and back two times. I felt good so with a mile to go I pushed the last mile (mostly down hill). I was glad when I got out of bed today I had no pains!

St. Luke’s Half Marathon Training Group

2011-02-01T17:28:00.002-05:00

I ran with the training group on Sunday morning, we did about 4 miles at a conversational pace. According to my heart rate monitor I ran mostly between 65% and 75% of my maximum heart rate. This is a great way to get in a good run with a nice group of people. Laura Michaels is the organizer and is very enthusiastic. Little over 12 weeks to the half!

Family run.

2011-01-27T17:21:00.003-05:00

Last Saturday my daughter Jessica and her husband were visiting from Florida so Jessica and I decided to run in the Lehigh Parkway for a five miler. She really appreciated the 6º weather :)

Yoga and Tai Chi

2011-01-19T04:59:00.003-05:00

I just finished doing Yoga and Tai Chi. Every day I have been doing a little Yoga routine, including some foot stretching, before getting out of bed. While the coffee is brewing I then do my Tai Chi. I think this has helped me recover from plantar fasciitis and I feel it is a great way to start the day.

38 minute run in the rain.

2011-01-18T16:56:00.002-05:00

Tonight I ran for 38 minutes. It was raining and the roads were slippery so I ran over to Cedar Crest College and ran around their campus which is well salted and lighted. Very little traffic on the roads and the campus, nice run!

Clear running ahead!

2011-01-08T08:01:00.004-05:00

Today I went for a walk to the Rose Garden in Allentown PA, good news for runners and walkers; the city plows the paved path so you do not have to walk in the streets when there are snowy/icy conditions!

Plantar Fasciitis-What has worked for me.

2010-12-27T16:17:00.002-05:00

I have been suffering from Plantar Fasciitis to some degree for a year or so and I believe I may have been healed as I have not had any pain or discomfort in the last two weeks. I have continued to run during the entire period and have continued to run in the same shoes-Asics Gel Fortitude 3 & 4.

Here is what I have been doing for relief from Plantar Fasciitis;

1) Keep mileage record on my shoes and stop running in them after 350 to 500 miles.

2) Use ice after runs.

3) Trace the alphabet with the toe of each foot every day.

4) Cross knee foot stretch.

5) Stair stretch.

6) Pick up marbles with my toes.

7) Put a 2x4 under the foot of the bed.

8) Stand for 10 minutes on a slanted board to stretch my calves.

9) Wear socks to bed to keep my feet warm and blood circulating.

10) Use a foam roller and the Stick on my calves.

11) Massage the bottom of my foot.

12) Daily Tai Chi, first thing in the morning as a gentle stretch.

13) Stretch feet before getting out of bed.

14) Roll golf ball on the bottom of my feet.

15) 10 minute warm up before running.

16) Discontinue use of any shoes that gave me any discomfort.

Even though I feel fine now I am doing the above activities as a preventative action. If anyone needs an explanation on any of the exercises let me know and I will go into more detail. If you are having any problem with Plantar Fasciitis I hope this post can help you.

Morning walk

2010-12-17T06:56:00.003-05:00

Went for a 30 minute walk at 06:00 today, it was 18 degrees F.(11 degrees with the wind chill).

26º windchill

2010-12-07T17:18:00.002-05:00

Just got back from a chilly run. 33 minutes using the Karvonen method. I am slowly teaching myself to run slower i e 65 to 75% of my maximum heart rate.

Walk,exercise.

2010-12-04T17:07:00.002-05:00

Today I walked 30 minutes at daybreak around Lake Muhlenberg. After visiting my mother and mother-in-law I did my 30 minute exercise routine. I am planning on running tomorrow morning. Yesterday I walked 30 minutes in the morning, did a 30 minute bicycle ride to the parkway and in the evening I rode the Power Rider for 20 minutes. I did not run on Thursday because I hurt my left quadricep muscle stretching, so instead I did 30 minutes on the power rider.

Non running day workout

2010-11-26T11:44:00.002-05:00

Walked 30 minutes this morning at 06:00. Now (11:30) 5 minute warm up on the power rider then 5 sets of 5 each push ups and sit ups, 25 arm curls, quadracept routine and 30 minutes stretch. Later today I am walking about 3 miles roundtrip to visit a friend.

Local hazard alert, nice run.

2010-11-25T07:03:00.003-05:00

I just got back from a nice, easy neighborhood run. I left before sunrise because the weather forecast is calling for rain/sleet soon. So I walked down to Lake Muhlenberg and as I was coming up to the west end of the lake I saw that a new bridge was installed which is good because the old one was washed out from a flood and that meant I had to run a few hundred yards over rough ground to the next bridge. So I ran over the new bridge and something looked odd so I stopped at the end and it was just getting light enough to see a big drop off the south end which would not be a good landing for my foot. I then saw someone removed the orange netting the workers put across the bridge so it would not be used until the work is finished. So, to the gazillion local runners that read this blog-use caution on the bridge!

Polar heart rate monitor

2010-11-05T09:14:00.004-04:00

Last Sunday I decided to establish my maximum heart rate so I began by walking down to Lake Muhlenberg and doing a ten minute warm up. As I continued around the lake for my warm up I decided to go off to the side and do a few push ups and sit ups on the lawn but I saw a new sign there that prohibited me from completing my warm up :(

I thought this was odd, but then I found out there was a high school marching band competition going on and the city did not want the bands to walk on the grass.

After warming up I went to the bottom of this hill next to the football stadium and ran to the top(which took about two minutes), walked down and repeated three times. I had a maximum heart rate of 166 beats per minute so now I can calculate the rates I want to train and race at.

Lehigh Valley Running Scene

2010-10-22T07:39:00.004-04:00

I recently won a bunch of stuff at the Lehigh Valley Running Scene lvrunningscene.com and Jill included a sticker-I put it on my car window. Lehigh Valley Running Scene has a lot of good info you should check it out.

I also went to the minimalist running shoe clinic at the Finish Line this week. I am considering trying something like the Nike Free as a once a week tool to strengthen my feet and maybe keep a recurrence of plantar fasciitis at bay, more on this later.

I am currently running three days/week using the run/walk method as I recover from a pulled calf muscle (minimalist shoe opportunity?) and I signed up for the St. Luke's Half Marathon next spring.

Comming back

2010-09-26T10:12:00.002-04:00

I have not been blogging but I have been active. Near the end of August I had a little calf injury that would not go away so I switched to walking and bicycling. Today after a three week total absence from running I started to introduce some running into my walking again. I started with a good ten minute walk for a warm up and then ran for thirty seconds followed by four and a half minute walk repeated for the balance of thirty minutes. So, no calf pain, now what. Well I am going to proceed cautiously, next run/walk maybe Tuesday same interval as today, I will see how that goes and then make plans for the next run. I cannot make plans too far ahead or I tend to add mileage too fast and get injured again so I will proceed with caution.

My new friend.

2010-08-28T08:10:00.002-04:00

I have been away in Florida to visit my daughter and her husband. While in the "Sunshine State" (it rained most of the time we were there), I made a new friend-Spartacus. We had a good time seeing Steve and Jessica and meeting Sparty. Sparty is a great dog;did you ever meet a Lab that wasn't?

New kicks

2010-08-14T11:09:00.005-04:00

I just picked up a pair of Asics Gel -Fortitude 4. I have over 300 miles on my old pair (Gel-Fortitude 3). They feel the same to me as the previous model so I am hopeful of having the same success with the new ones. Why do the shoe manufacturers have to change the model so frequently? So you buy multiple pairs when you find a shoe that works for you-yes. So they can raise the price-yes! Anyway, I look at the cost of a few pairs of new shoes every year as much cheaper than doctor bills, so if good shoes can keep me running I will continue to buy them.

Quick 1.3 mile at 85 strides per minute

2010-08-03T16:58:00.003-04:00

I just did a quick 1.3 mile run at the Rose Garden using the metronome holding an 85 stride per minute pace. I am getting better at concentrating on my stride, breathing and maintaining a good form. Last Sunday I ran a 5k a little faster than I had been, could it be the intervals and shorter run days using the metronome improving my time for the 5k?

I had to put my dog Reba down last night.

2010-07-28T04:59:00.002-04:00

She was my best buddy, I am going to miss her.

Intervals at the track.

2010-07-20T17:32:00.004-04:00

Today after work I headed out to the track at Muhlenberg College and did intervals. I ran one lap at 85 strides per minute then walked one lap. I did this for about a half hour. I bought a Seiko metronome from the Internet for $20.00. It is easy to set up and loud enough for me to hear while running. I read in Chi Running that you should try and run at 90 strides per minute which is tough for me to do so I am going to try to work up to that by doing intervals once a week.

Hot weather doldrums.

2010-07-19T05:25:00.002-04:00

I have been doing Tai Chi and calisthenics indoors during this heatwave and limiting my outdoor activity to a few early morning runs and early evening bicycling. Waiting for the late summer early fall to ramp up the running for the 5k races and get ready for the spring half marathon.

Running with the ducks.

2010-07-10T07:31:00.001-04:00

Ran in the rain today at the Parkway, steady rain and 96% humidity. Good run.

Hercules 3-speed brake cleanup.

2010-07-03T17:49:00.003-04:00

I took the front brake off a 1969 Hercules that I picked up from the trash to see if I could clean it up. Here is a picture of the brakes before and after cleaning. I used 000 steel wool and a drop or two of oil and a little elbow grease to polish away the oxidation,grit and old oil that had built up over the (last 41)years!

Rust cleanup.

2010-06-26T06:16:00.002-04:00

I started to cleanup the rims on Hercules, which is a 1971 vintage. Using 0000 steel wool and a lot of elbow grease they are starting to look real good! I discovered that a drop or two of oil and/or liquid soap help to make the removal of the oxidation a bit easier. Here you can see the progress.

New Michelins for the Hercules.

2010-06-25T21:54:00.002-04:00

Here is a picture of the new tire mounted on the front wheel.

Old tires on the Hercules.

2010-06-25T21:44:00.003-04:00

Here is a picture of my Hercules with the old black wall tires. These tires were cracked and although they still held air they were unsafe. Moreover they only held 65PSI, the new Michelins hold up to 85 PSI and I can really feel the difference when riding, they also hold the road better.

New tires for the Hercules (or Tyres if you prefer the British variant).

2010-06-25T21:27:00.002-04:00

I just got my new Michelin World Tour tires for my Hercules 3 speed bicycle and mounted them on the bike last night. Here is a picture of them showing the reflective side wall stripe. During the hot weather I do less running and more bicycling so I am getting the Hercules geared up for commuting to work. I rescued the bike from the junk yard five years ago and have been doing some restoration as I have time.

Island bicycle.

2010-06-20T17:26:00.002-04:00

Last week we went to Chincoteague and Asseteague island's. Here we are taking a break on the wildlife loop, it is closed to car traffic until 3:30 PM every day. The area behind us is a salt marsh that is a stop over for many different birds. We enjoyed watching a family of bald eagles going about their daily routine every day. We also saw a large turtle(shell was about 2 1/2 feet long), which I believe was a snapping turtle, in the canal. The islands are very bicycle friendly with bicycle lanes marked and 15MPH speed limit which is strictly enforced by the police. JoAnne did some running, I did not as I am still giving my foot a break. I am doing more bicycling but I still get a few 5k's in each week.

When was the last time you did something for the very first time?

2010-06-07T17:18:00.004-04:00

Back in December, just before Christmas, I started on a program to do 100 push ups in about six weeks. Well, six weeks wasn't going to happen, so I modified the program and slowed it down and today I did 100 push ups! I may have taken longer (almost half a year), but I made it. I have reduced my running to one or two days a week as I am still nursing my stiff ankle from training for the half marathon. I am still getting exercise though, I take two nights to mow my lawn with a non self-propelled mower, I walk a few miles at lunch every day and I ride my bicycle more in the summer. I also do my regular exercise and that includes my push ups which I will now hold at 100.

So yesterday my answer to the title question would have been April when I completed the half marathon, today the answer is "today", I did 100 push ups!

On the bike

2010-06-02T20:30:00.006-04:00

Monday I got two of my English roadsters out for a ride. JoAnne and I rode around the neighborhood for about a half hour. I then ordered some new Michelin world tour tires for the one on the left, a 1969 Hercules 3-speed. After I get the new tires I am going to use this bike to commute to work, more pictures and information about the Allentown bike friendly initiative to come.

Running paths paved at the Rose Garden

2010-05-25T18:04:00.003-04:00

I am a bit disappointed that the city decided to pave the cinder path at the Rose Garden. I liked to use the Rose Garden because it is a nice ten minute walk from my house so I could warm up on the way to my run and cool down on the walk home with a nice 1.3 mile run in between on cinders which is nice for my old joints :)

Now there are more people using the paths with bicycles, scooters and it is not very wide so I am thinking this is an accident waiting to happen. I live in the middle of the Lehigh Parkway and the Rose Garden so it's no big deal, I will just walk to the Parkway; I hope they do not pave that trail!

Snake on Bogart's Bridge

2010-05-23T13:45:00.002-04:00

Ran the 5k loop in the Lehigh Parkway and while doing my after run stretch another runner pointed out a water snake on the side of the bridge at the entrance. It was about 18" long and had its head up ready to strike. Water snakes are not poisonous but they are aggressive and will bite so be on the look out for these guys!

I rode one of my mountain bikes 7 miles in the rain yesterday, it was at my mother's house and I wanted to bring it home to work on it so I have a back up for running errands and commuting. Riding in the rain is not too bad when the temperature is above 60 degrees or so but it is a little messy with out fenders. I bought the bike, a Specialized Hard Rock at a yard sale for $5 and I want to put new tires, fenders and a rack on it after I strip all the components off the frame and clean and lube it.

Bicycle for errands.

2010-05-02T11:16:00.003-04:00

The title of my blog, live better, reveals the true reason I run, bicycle and walk. I really believe in using my time effectively. By using my bicycle to commute to work or pick up something at a store a few miles away I am getting some exercise, saving some air pollution and releasing some stress while enjoying one of my hobbies. As I recover from the half marathon and take care of some of my chores I am getting ready to go on a quick trip to CVS and pick up some pictures of my dad's antique car, can anyone identify it?

Post half recovery.

2010-04-28T20:33:00.002-04:00

I took off from exercise Monday except for using the foam roller and the stick on my calve and hamstring muscles. I bought a "stick" on Saturday when I was picking up my race packet and I have been using it four or five times a day, I like it better than the foam roller and I can take it to work with me which is a plus. Tuesday I resumed walking at lunch time with a one mile walk and I did the same today. Tonight after visiting my mother I mowed the back lawn. My calf muscle feel good, I will continue walking and hope to run a little in the Parkway this weekend.

My first half marathon

2010-04-26T16:25:00.012-04:00

Yesterday I achieved a life long accomplishment by completing a half marathon, here is a picture of me with my biggest fan, my wife, after the finish.

I had planned on walking the first mile to warm up my torn calf muscle but could not because I did not want to get in the way of the runners behind me so I ran the first half mile then walked until the two mile mark. My leg felt good so I started running a little and alternating some walking. Here I am walking on Martin Luther King Blvd.

Once I got into the Parkway and my leg still felt good I set my interval timer to one minute run and one minute walk and continued on all the way through the parkway back onto Martin Luther King and made the turn onto St. Elmo St. which was the ten mile point. I was concerned about not making the cutoff time but at that point I was safe and my leg was still OK so I decided to run for one mile and walk one minute which I did until there was only one mile to go. Here is a picture of me entering Cedar Beach just after crossing Hamilton St.

With one mile to go I decided to keep running as I felt good, just at the entrance to the stadium I felt a little stab in my calf so I walked about fifty yards and then ran/limped in to finish the race.

Here I am just before the finish line at J. Birney Crum Stadium. My chip time was 2:39:10, a few weeks ago I was hoping for 2 hours or a bit longer but I am still happy that I finished and that I am reasonably well.

After the race I celebrated with one of my other fans, my daughter Jessica,
by having a few Black and Tans.

I was very thankful that my daughter and her husband Steve came up to the Lehigh Valley from Tampa Florida just to watch me run and my son Joseph also came home to watch and take videos even though he had to make a final presentation for one of his MBA classes the next day.

Today I felt a little stiff and my calf is sore but other than that I feel fine, I had a good time during the race and I enjoyed the training along the way. The race directors put on a great event and I will definately be back again next year.

Leaving soon for the half.

2010-04-25T06:15:00.002-04:00

I am ready to leave soon for the race, have to put my contact lens in and go over my "injuries" with the stick. I bought "the stick" yesterday when I was picking up my runner's packet for today's race. The people selling the sticks gave me a demo and then I went to look at the other vendors and started to leave, I suddenly realized how good my calf felt and I went back and bought one. I had a foam roller but I wanted to try the stick because it looked easier to take travelling and to work etc. , I did not think it would work better but it did, I will report more on this as I have more experience with it.

Rose Garden

2010-04-11T16:15:00.002-04:00

Went for a walk to the Rose Garden to see the "improvements", mainly they are paving the cinder track :( , not so good for me because I like the cushioning effect the cinders provided. Also there are more bicyclists and kids on scooters and the path is narrow so I see this as an accident waiting to happen, I will be running in the Lehigh Parkway.

I am not discouraged.

2010-04-10T09:47:00.003-04:00

OK, I went for a walk today one week after injuring my calf muscle, it didn't feel good so I came home and mowed the lawn. I am not going to try and run today, I will see how walking goes tomorrow. I talked to the race director for the half marathon that I am entered in and he said the course will be open for three and a half hours so I may just walk it and if things feel good run a little, hopefully staying ahead of the cutoff. I am a bit disappointed that I will at best complete the race and not have a very good time but I am in better shape than I was last year at this time, I did get to run over nine miles, I have lost about eighteen pounds so far and in a couple of weeks I will have a time for the half marathon that won't be too hard to improve on in the future.

Tai Chi, pushups and situps,

2010-04-05T16:46:00.002-04:00

are the order of the day while I wait for the calf muscle to heal. I am going to wait one week until next Saturday then try walking a mile and running a few hundred yards, if there is no discomfort I will take it far as I can up to one loop in the parkway (6miles), until then I am "tapering" , steeply!

Calf pull

2010-04-04T05:04:00.002-04:00

I was just about a mile from completing my 10.6 mile long run yesterday and I felt a little pain in my left calf. Since I usually experience some pain during a run that works it's way out after I relax that area and it was not getting any worse, I continued on. Well, I was just about to stop running and start the walk interval and I experienced a sharp pain in my calf so I slowed down and walked home. I was on a 10 minute pace but ended up doing 11.10/mile for the entire run. I am icing the injury for a few days and then see what happens, my next day of running would be Tuesday so I will see how I am then before proceeding. With three weeks to go before the half marathon I realize there is not allot of time to heal and I also realize re injuring the muscle is probably worse than abstaining from running a week or two.

I am disappointed but not discouraged. This is just a little setback, I have made much progress toward better fitness; lost weight, increased my endurance and have improved my diet. I have been running further distance during my training than I have for over 35 years and I have worked through a few injuries. In closing, after my run yesterday we went to my Mother's house for a visit (we are the primary caretaker's for both our mother's) and as I was stopped for a traffic light a disabled man hobbled across the intersection. I could see the man hurry to beat the light, his head constantly looking around for a car about to run him down, his ability to sprint out of the way not much of an option; yes, I could be much worse off.

Training up-date.

2010-03-29T17:31:00.003-04:00

Training for the half marathon is going well despite having a touch of a cold. I ran about five miles tonight and plan on another five Thursday and ten or so on the weekend and then start to taper to race day on the 25th of April. My hamstring problem has subsided and the plantar fasciitis is much better. I am even tempted to train a little harder and stray from the plan but I think it is wise to stay the course, I do not want to overdo it at this point and not be able to complete the race. I am at 75 push ups and 88 sit ups and I am continuing my non running day stretching.

Great running weather

2010-03-21T16:44:00.003-04:00

I did a little over nine miles today in the Lehigh Parkway and then DA and I walked about four miles round trip to watch the St. Patrick's Day parade. I didn't have any physical problems and I believe I could have done another mile or two without any problems so I feel optimistic about completing the half marathon in about a month.

Run

2010-03-11T19:41:00.002-05:00

I added a 1.3 mile run on Wednesday in addition to my non-running workout. Tonight I ran my scheduled 42 minute easy run and surprised myself with a 9.56 pace. I weighed myself today and I am now right at 200 pounds so I am hopeful the faster pace may be a result of the lower weight along with the conditioning. I am still trying to get my weight down to 185 which is a stretch but if I can continue to follow the schedule of adding a mile every week I may be able to accomplish that goal. Push ups = 70, sit ups = 83, slow but steady progress.

Ott St bridge repair

2010-03-07T10:36:00.003-05:00

Having eaten a large breakfast at the Brass Rail on the way home from church today, I thought I would kill two birds with one stone and check out the running path at the rose Garden-still a little muddy and have a look at the progress of the Ott St. bridge repair.

7 miles

2010-03-06T11:00:00.002-05:00

Hit the streets for an out and back 7 miler. I averaged a little under 11 minutes/mile and I felt good. I ran for four minutes and then walked two minutes for the entire run. I feel like I can reduce the walk to one minute but I am sticking with the plan which does not call for the one minute walk for a few weeks yet. I also took some Gatorade along and started taking a drink every time I walked from the half point on so I can get used to drinking, I will take along an energy bar in a week or two so I can see how the eating goes. I did not eat anything before running and I did not feel hungry but in a week or two I will have to think about eating before also. All in all a good run and right on schedule. I hope in a few days the Parkway is dry enough to run on, I do not like the streets!

Foot and ankle seminar

2010-03-04T06:28:00.002-05:00

Last Saturday I went to the Coordinated Health foot and ankle seminar, good stuff. Although most of the information was not entirely new to me because of the availability of information on the Internet, it was reinforcing to hear it from a doctor. For example, I have a slight case of plantar fasciitis and I have read conflicting opinions on the Internet about putting on shoes the first thing in the morning. I read somewhere that you should put shoes on before taking the first step, another "expert" says do not where shoes at all, only when you have to. At the seminar they said you should wear supporting shoes first thing in the morning, I have been following that advice since last week and my foot is a little better even the morning after a good run the night before. So, my advice is when you have the opportunity to go to one of these seminars go!

Non-running workout update; push ups=65, sit ups=78, and yes I am spent after doing these!

This weekend I am scheduled to run 7 miles, this is the longest I have run in about 35 years but so far I have been following the schedule and it has been good so I am anxious to see how it goes. I am hoping the Lehigh Parkway is clear of snow by then. Since this will take me over an hour I am going to take some Gatorade with me to get used to drinking on the run and to find out if it agrees with me while on the run. I am also gong to eat something, probable oatmeal, about two hours before the run to see how that works because I want to find out how soon before running I can eat.

Out with the old-in with the new.

2010-02-27T07:20:00.005-05:00

In about an hour or so I am going to sell my old truck, I am happy I found someone to buy it but I am sad when I think of all the time I spent driving it, working with it, using it for Boy Scouts, driving my children places and doing home improvement with it since 1992.

I already picked up my new 2010 Accent in Yellow Mello earlier this week, I think this will be better for commuting and general running around but I know the first time I want to haul something I am going to wish I had the truck. But, I thought about that and calculated the savings in buying this car instead of another truck and the lower gasoline cost with the car, I could rent a truck at least four or five times a year. I really do not need a truck that many times in a year so I bought the car.

The running schedule is still on track, more snow on the road so I am still running on the street, however I am using the foam roller and this appears to help with muscle soreness. If the transfer of the truck goes well, I intend to make it to the runners seminar at coordinated health today, if I do I will write about it later this weekend.

I'm sorry.

2010-02-24T18:13:00.002-05:00

Last night I bought a 2010, Mello Yellow,Hyundai Accent. This in itself is not a very big occasion, however, you must realize, I am not driving my 1989 Ford Ranger. So, a number of people at work are blaming the latest expected snow storm on me finally spending the dinero on a new car. So I apologize to everyone out there that will be shoveling snow over the next few days. Or, you can thank me for the muscle confusion, cross training............you're welcome. And if you see me tooling around the Lehigh Parkway give me wave.

Six miles.

2010-02-20T08:15:00.003-05:00

Today's schedule called for six miles. This is the longest I have run this distance in over a year so I was anxious to see how I would do. I am still on the run 3 minutes-walk 2 minutes interval which seems to be almost too easy but this is the program I decided on so I am staying with it. I am also trying to cut down on coffee before running so I had some tea before the run, abstaining from coffee. The run went well with only a little stiffness in my right ankle, seems like the plantar fasciitis has spread or moved to my ankle which may be an indication of a different problem. So I used the foam roller on my lower legs, hamstrings and ankle and icing afterwards with good results.

I am at 55 push-ups and 63 sit-ups along with Tai Chi and Yoga on my non running days. Overall things are going according to plan for the half marathon.

Preconscious mind

2010-02-17T05:15:00.003-05:00

I attended a breakfast seminar at a local university recently and the topic was on mind study. Your preconscious mind and how it affects your performance was discussed, if your preconscious mind is full of "stuff" you are distracted and then your performance, physical and mental suffers. That night after work (and my run) I sat down and searched for the journal entry I made a year or so ago after a run that did not go very well. I remember I had planned to run after church on Sunday as I usually do, however, someone told me we were going out to breakfast after church so I needed to change plans to Saturday. Saturday was not good because at the time I was attending Tai Chi classes in the morning and I do not like to do Tai Chi after a long run, additionally the forecast was hot,humid weather with rain-not my best conditions. Anyway I was not in a good frame of mind but I soldiered on and Saturday morning found me running in the Parkway with a very full, distracting, preconscious mind. Everything was wrong, I was angry, out of breath, I had to stop and walk, etc. I wrote in my journal that it was not a good run because I was not in a good place mentally and since then I try to not get upset when I run (or anytime actually). So, at the seminar this topic was really hitting home, especially when the presenter put a slide of Tiger Woods on the screen and said how good this guy could be with a clear mind because to do what he recently admitted to and perform on the golf course like he did with a full mind is incredible!

Last night I took to the streets for my run and everything is still good, a little sore from running on the streets but I am hoping for snow melt so I can get back to the trail. My PF is not too bad, I have been using the foam roller with some success.

Street Run

2010-02-14T10:33:00.002-05:00

I did my 5 mile run today on the streets, I hope the snow clears soon so I can run on the cinder path in the Parkway as running on the street is tougher on the joints and I am beginning to feel it. Other than sore muscles today's run went well, I ran the 5 miles in 54 minutes, an easy pace of running 3 minutes then walking 2 minutes. I am shooting for 2 to 2.5 hours for the half marathon and I am where I should be to do that.

Good but boring run.

2010-02-13T07:48:00.002-05:00

I took to the streets last night to get my run in so I could keep up with my training schedule. It was a little slippery so I ran down to Cedar Beach where there is a paved walking path that the city plows. I ran back and forth until I put in my designated time and then walked/ran home. I felt good but a little bored with the route. I had postponed my run on Thursday due to all the snow shoveling, Friday was a workout day so I will do that today and run tomorrow 9Sunday my rest day). Tomorrow my schedule calls for a five mile run so I plan on running home from church which just happens to be five miles, if I do this my training for the half in April will be back on track.

Last run in Parkway for a while.

2010-02-09T18:03:00.002-05:00

I ran in the Parkway tonight, some of the path was cleared of snow-probably for the SB 10k, so I ran on the path and the snow was soft in some parts but I had to run some on the road where the snowmobiles went because it was packed hard and un-even. All in all a good run before the storm.

Snowy run.

2010-02-07T07:01:00.000-05:00

I decided to run yesterday afternoon on the streets. Overall it was a good run, a little slippery but not too bad. I used the foam roller on my hamstrings,calves and Achilles Tendons before and after running and taped my right foot for the PF,this seems to help as I have no pain today. So far I am on track for the thirteen week plan for the half marathon-no missed workouts.

Snow

2010-02-06T07:44:00.001-05:00

Here is a picture taken about 07:30 today EST, the snow is still falling and the wind is swirling it around.

Last night we went out for cheese steaks at the Brass Rail-good. I waited a few hours and did my one hour exercise routine, push-ups 50, sit-ups 63. I then used the foam roller on my lower legs and Achilles tendon which seems to help my heel pain from the plantar fasciitis.

I am hoping to run today or tomorrow, looks like tomorrow will be better. With all this snow I will have to run on the streets so I am going to map out a new run on Map Quest.

Joseph came home for the weekend and brought a case of Yuengling bock beer, I love bock beer and this was the first time I had Yuengling bock; I was not dissapointed!

So, I fell of the nutrition wagon with the beer and cheese steak last night but since I only do this on occasion I don't feel too bad. On to the oatmeal for breakfast!

Quote.

2010-02-03T19:25:00.000-05:00

On my desk at home, which is in the same room where I get dressed for my run and do my Tai Chi and yoga I have a 3x5 index card with the following quote written on it"Don't let your ego write checks that your body can't cash". It is there to remind me to stick to my plan and not overdo it, especially when I am feeling strong. My Tai Chi teacher, Bill Newman, once made a statement during class that every time you hurt yourself you can go back and see that you did something wrong. Like bending to pick something up and not using your legs, or twisting your body as you reach for something. Any whoo, I try to keep this in mind when I head out the door as a reminder not to push too hard or add too much distance, because most of my running injuries seem to be from going too long too soon, running too hard when I am not quite ready, or running too many days in a row without a rest break.

The plantar fasciitis seems to be retreating!

Cold

2010-01-30T08:44:00.000-05:00

The wind chill was 2 degrees when I left for my run today, fingers and toes never warmed-up, I hardly perspired but it was a good run. I felt my hamstring a little bit near the end so I slowed the pace and it felt good. I have been taping my right foot for the plantar fasciitis and there are no problems there (I feel like Rain Man and his "serious injury book"). JoAnne and I are off to the organic food store now for oatmeal,pancake batter,apple cider vinegar etc.

Nagging heel pain

2010-01-28T17:11:00.001-05:00

I am still having a little heel pain in my right foot from (self diagnosed) plantar fasciitis. It does not hurt when I run but does in the morning when I first get out of bed and I am more aware of it the day after running. Today when I got out of bed I taped the bottom of my foot with 1" wide adhesive tape as suggested here (heelspurs.com/tape.html). It felt great all day, I came home and went running. I could not feel any difference with the tape on while running and/or stretching afterwards. I came home sat at the computer for half an hour, got up and no pain. I am cautiously optomistic that this may be the cure! I plan on taping my foot again tomorrow morning. Hoping for the best.

Running today was great until I turned around into the wind, the weather site said we were having 21 MPH winds at the time I was running. I shortened my walk interval to one minute after running three minutes. With this run/walk interval my overall time is very close to the same time as running with out the walk breaks. Next week my half marathon schedule calls for a four mile run, I am anxious to see if my pace stays the same as my distance increases.

On the no run days, I am up to 45 push-ups and 58 sit-ups, those last few push-ups in the last two sets are tough!

Cross train

2010-01-24T10:50:00.000-05:00

It is 32 degrees with the wind chill (I can't figure out how to insert the degree sign :( ) but it isn't too cold so I went for a bicycle ride. My wife got me a pair of Manzella running gloves with the nylon over mitt for Christmas and these worked great to keep my hands warm. I am wearing these in the picture at the top of my blog. I still have an on and off again pain in my right heel so I am not running any more than the half marathon plan calls for. Today I might also do my non-running day exercises because I am attending a professional buyers diner meeting tomorrow after work which is when I normally would do that routine.

Here is a picture of my dog, Reba, after going for a walk in a recent snowstorm, she just turned 13 years old!

One of the reasons I run.

2010-01-22T05:13:00.000-05:00

It was beautiful yesterday, the sun was shinning, the temperature was 40 degrees and the sunset is later so I opted to run in the parkway instead of the streets. I dashed home, changed into my running clothes (had them all layed out) and went to the Lehigh Parkway. As I ran my usual 5k course I was enjoying the beauty of the park and thinking that this is one of the reasons I run. To be able to enjoy a trip around the loop, gliding along and feelin fine! Another bonus is all of the other runners doing the same thing, lots of company.

I am ready with a good base to start my half marathon program next week, as I increase my weekly long run I intend to add an occasional bicycle commute to work for some (enjoyable) cross training.

Yesterday workout

2010-01-19T04:42:00.000-05:00

After work I did my exercise routine. I am getting closer to my "ideal" one hour workout for non running days. First I start out with Tai Chi, the Yang style as modified by Chen Man Ching which takes about twelve minutes, this is a good warm-up. Next I do 25 to 30 minutes of stretching and Yoga followed by my 100 push-up and sit-up initiative (currently at 40 push-ups and 55 sit-ups) then I do 25 arm curls with 15 pound dumbells. Last night this all took about 58 minutes so I added a few repetitions of climbing the stairs. As I do more push-ups and sit-ups my workout will take longer than one hour and I may add pull-ups to my routine once I reach 100 push-ups and 200 sit-ups. On the running days I am running a 5k three times per week until the last week of January when I start training for the half marathon in April.

All of the above exercise is meant to keep me fit, I would also like to eventually run a marathon and complete a triathlon-stay tuned for more as I complete my journey.

Off Sunday, runner's pouch give-away

2010-01-17T15:38:00.001-05:00

Rest day today. I am in the process of writing down my non-running day exercises so I do not forget to do anything and to assure it lasts a full hour.

Check out the free give-away here,

http://enduranceisntonlyphysical.blogspot.com/

Intermodle

2010-01-14T16:54:00.000-05:00

Today I ran from work to the repair shop to pick-up my truck. I am still using the run/walk interval that I intend to use for the half marathon. The run went well as the temperature has warmed-up to 41 degrees. I carried my work clothes in my back pack which weighed 15 pounds. I did not mind the extra weight but the pack bouncing around was a little annoying.

Plantar faciitis up-date

2010-01-12T04:50:00.000-05:00

Today the dog barked at 4:30 AM so I bounded out of bed to see what was going on. She was just letting me know the newspaper arrived. Any hoo, for the last several weeks I have been very careful to stretch my feet especially the right one that I have the heel pain in. Well in addition to stretching several times a day by crossing my foot over my other knee and pulling my toes back I have been using a tennis ball to massage the sole and since the physical therapist at the new years eve 5k showed me the wall stretch for the achilles tendon/calf I have been adding that to my routine as well. For the last few days I have also been applying heat to the heel area. Today when I shot out of bed ready to confront whatever the dog was alerting me to I did not feel any heel pain! So let's see if I am over this (current), possible set-back.

Exercise and run

2010-01-09T10:04:00.001-05:00

Yesterday after work I did my non-run workout; Tai Chi, yoga, running stretches, push-ups, sit-ups, and foam roller. At work I iced my heel which helped my plantar faciitis after walking at lunch time. Just before leaving work I put heat on my heel and that helped allot. Today before getting out of bed I stretched my foot with a belt and put on a pair of new running shoes and I had very little pain in my heel-I think my old shoes may be the culprit! Today I ran on the streets again as the trails are too frozen, I am anxious to start my 13 week half marathon training later this month.

One of the changes I need to make is to tweak my diet a little so I can lose some more weight, currently I am at 204 lbs., I would like to be around 185 for the half marathon. I eat very well for breakfast-oatmeal, and during the day at work-fruit, vegetables, cliff bar etc and supper. My downfall is when I get home from work I always need a snack and I usually overdue it. I am going to try to do better.

Run on the streets

2010-01-08T05:07:00.000-05:00

I tried to run in the Rose Garden, a park near my house, because I like to run on the cinder track so my joints don't take a pounding but the snow is still too deep. Also some of the frozen footprints are still present and they make your foot twist, a few years ago I got prima formis syndrom which is a pain in the hip from running on uneven ground (frozen footprints at the Rose Garden). So I am running in the streets until I have a clear path in the parks. I ran for 30 minutes using the 3 minute run 2 minute walk routine which is working well for me. When I run the same distance under similar conditions the run/walk interval produces similar times for me and I do not feel as tired after the run. I am still nursing my right heel pain-plantar faciitis-which does not seem to get much worse. I also went for a one mile walk yesterday at work.

First run of 2010, looking back on 2009, goals for new year.

2010-01-03T11:38:00.000-05:00

Today was my first run of the new year. As I was stretching I had a few thougts on 2009. 2009 was a good year and a tough year. It was good because I was healthy, kept my job and watched my daughter graduate with her master's degree and two weeks later get married to good guy from a nice family. I got to run in two races with my son. It was tough because my Mother and my Mother-in-Law are both ill and caring for them has taken much of my and my wife's time. Other than our mother's our family is doing well; healthy and all employed!

In 2010 I am looking forward to running in the lehigh Valley Half Marathon, this will be the longest running race I have ever entered-let the journey begin.

Goals for 2010;

Finish the half marathon in April.
Stay injury free so I can continue to run all year.
Continue to improve my diet and maybe-maybe cut back on the coffee :)
To weigh 185 by my annual physical in May.
Continue to help those in our family that need care.

Ice Bike

2010-01-02T10:27:00.000-05:00

My legs were still a little sore from the New Years Eve 5k so I decided to do a little cross training on the mountain bike. 25 degrees with a wind chill of 14 degrees. Afterwards my legs felt good so I am going to do some stretching and use the foam roller.

Bethlehem First Night 5k

2010-01-02T10:20:00.000-05:00

My son and I ran in the New Years Eve 5k. I have not viewed the official times but when I entered the chute the clock showed 26:55. I felt good completing the run without any pain from my hamstring injury. Afterwards Ramon from Coordinated Health Care gave me a good stretch for my legs and showed me some stretches to do after running.

Rest from running

2009-12-22T13:48:00.000-05:00

I am taking a week from running and doing some walks, I did a one hour walk on each of the last three days. Last Friday when I ran my 5-k I felt the hamstring a little (I was pushing the hills) so I thought I would take a break for one week. I am also doing Tai Chi each day and stretching.

Today I started a six week program of 100 push-ups and 200 sit-ups over at "hundredpushups.com ". I plan on starting a 13 week program for the half marathon on April 25, 2010 and I am designing a 30-45 minute cross training workout to use on non-run days. I am going to incorporate push-ups, sit-ups, Tai Chi and yoga.

2009-12-12T11:02:00.000-05:00

After receiving my Gym Boss interval timer in the mail today I went to the website for a quick review of the instructions. Once I had the timer set for the two intervals; a four minute run followed by a one minute walk I headed out the door for a 5k run. I had the timer set on high for the beeper and I also set it to vibrate. As I reached the end of my first four minute run interval, even though I was running on frozen snow I could hear the beep loud and clear over my crunching footsteps, I was disappointed however that I could not feel the vibration. Since I intend to use the alternate run/walk method for the half marathon next April I do not know if the beep will be loud enough for me to hear over the other runner’s footsteps as my hearing is not what it used to be ( I cannot hear my Timex Iron Man watch during a solo run). I will try this timer on New Years Eve at the Bethlehem PA first Night 5k as a trial “run” to see if the beep can be heard over the noise of the race. I ran a little slower today than my average time for the 5k however it may be due to running on the crunchy, slippery snow and not because of the run/walk procedure. I will give an up-date on my times once I have more timed runs using the Gym Boss. Overall for $20.00, I will give the Gym Boss a good grade; it has a strong clip and large numbers that are easy to see, along with a loud beep. The weak vibration is something I have read about from other users so maybe the manufacturer will correct this shortfall. As I was returning home I though of another use for the timer, once done with my run I am going to set it to beep at one minute intervals while I am stretching so I don’t have to count to sixty as I am completing my workout!

17 degrees F wind chill today.

2009-12-11T11:51:00.000-05:00

I did not want to run too far today so I walked down to the Rose Garden and ran the 1.3 mile exercise course, chilly!

Snow

2009-12-06T12:08:00.000-05:00

We had snow yesterday so my running route in the Lehigh Parkway was coated in white! 32 degrees, nice and crisp for a run!

I'm attempting the half marathon.

2009-12-01T05:27:00.000-05:00

I ran the Jack Pressman 5k in the Lehigh Parkway on Saturday with no problem from my recent hamstring injury. Actually I think I needed a good run to work out the scar tissue because it feels better than before the race. So with that out of the way I signed up for the 2010 St. Luke's Lehigh Valley Marathon on April 25, 2010. My plan is to start a program of running with alternate walking breaks as promoted by Jeff Galloway, this seems like a good approach for me as I am injury prone if I run too many miles but I have always been a good,fast, long distance walker. I am also working on an alternate yoga routine for no run days. So join me in my attempt to knock off the half marathon and hopefully add a base for the full marathon at a later date.

Hamstring injury

2009-11-20T13:00:00.001-05:00

What happened- I was ramping up my mileage (too much too soon) for a few 5k races in the early winter during September and strained my left hamstring. I was running a 5k every Friday, Saturday and Sunday plus another one on Wednesday. One day there were people in front of me on the path and would not move so I had to jump off to get around them and when I cut back onto the path I felt a sting in my left hamstring. I stopped running and walked for a few steps then continued to run ignoring the pain. I continued on another mile and a half completing my 5k. As usual I stretched and could feel something was amiss but wrote it off and thought it would go away. The next morning I was really stiff when I woke up but after a few minutes of walking the pain went away and I only felt discomfort when I would intentionally stretch the hamstring. Four days after the injury I was running again with no pain, I decided to take it easy and only ran 1.3 miles. Two days after that I ran again but experienced pain at the end of my 5k around mile 3 so I stretched a bit, felt good and completed the run. I waited four days until running again and this time felt pain at .75 miles. Now I was a little concerned so I waited another three or four days before running again but this time I felt pain at .5 miles. Now I knew I was in trouble. I started using ice and ibuprofen five times a day and only walked around as much as I had to. Once I could walk pain free I decided to hold off on the running and walk starting with a mile and working up to four miles. During this time I was researching what other runners have done to recover and I decided to wait a full two weeks before running again and when I did resume running I only ran one minute then walked one minute. I did this “set” five times then stretched. I also stopped stretching before running. I slowly worked my way up to my current set of running eight minutes walking one minute-three times. Tomorrow I am going to run nine minutes-walk one minute for the entire 5k and see how it goes as I intend to run on November 28 in the “I run for Jack” 5k in honor of Allentown Central Catholic cross country couch Jack Pressman who tragically passed away earlier this year. Jack was my sons cross country, track and wrestling couch and was a great guy. One other thing I would like to mention about my hamstring rehab was the foam roller exercise. I read about using a foam roller to massage your muscles so I ran up to Dick’s and picked one up for about 25 dollars and I have been using it before and after runs. I can say that it does feel good when I use it and I am at the point where I feel good about my recovery to the point where I am optimistic I can complete my 5k next week-wish me luck!

Using the bicycle for errands,commuting to work.

2009-10-17T06:58:00.000-04:00

It has been stated that many (around 40%) of the errands we use the automobile for are less than two miles from our homes and that many of these short trips can be done using a bicycle. I have always used my bicycle for these trips and even commute twenty miles round trip to work. I needed a few small items from Home Depot the other day and used my mountain bike. The route I selected was through a beautiful park along a small river and while riding I was thinking how, by using the bicycle I was not destroying nature with harmful tailpipe emissions, I was getting some exercise and the trip only took me about twenty minutes longer for the six miles I travelled. Next time you need to run down to the local market or hardware store consider using your bicycle, don’t forget your helmet!

LL Bean Coolmax hat

2009-10-05T17:55:00.000-04:00

I thought I would try one of these hats during my weekly runs instead of the usual cotton baseball hat with some company's advertisement on it. I was pleased with the performance; this hat kept me a little cooler and wicked the persperation away from my face. Running helps keep me in shape,and if one more little thing like this hat makes it more pleasent then it is money well spent!

Glen Onoko Falls

2009-08-02T11:00:00.000-04:00

Yesterday we hiked to Glen Onoko Falls near Jim Thorpe PA. The weather was nice, a little humid but the water was very refreshing, I understand it is 55 degrees year round. It is about a two mile loop and took us about a little over an hour.

18 July 2009 Fresh rasberries

2009-07-18T08:58:00.000-04:00

Today I picked fresh rasberries from my plants in the back yard!

In trying to lead a more simple, healthy lifestyle I am planning on posting to this blog once a week with ideas I have found to make life better.