Back/bicep workout... 3 miles... And calf pain. :(

[caption id="attachment_1262" align="alignright" width="225" caption="My "home gym""][/caption]So I got home from work last night, and headed in to my new "workout area" of the back room.  I did a fairly good back workout, and finished up with the biceps.  (I am thus far keeping with the same "routine" that my best friend and I used to do around a decade ago.  I figure best to start with what I know!)

In hind site, I forgot to do my ab workout.  Woops!  I may be the only person in the world that needs a check-list to exercise properly!

I had apparently taken enough days off that I didn't really want to get dressed up and go out in to the cold (whine whine whine.) I am becoming a firm believer that your attitude can make all the difference when putting one foot in front of the other, so after I was dressed and got my phone doing all of the things it is supposed to be doing (I <3 Radio, Cardiotrainer) I headed out with a smile on my face!  My left shin was tight, but this isn't an abnormal occurrence and it usually loosens up.  Sure enough by the 1/2 mile marker it had, but my right calf started tightening.  I figured it to would loosen up.

Added lifting in.. Again..

So, I once before stated that "Someone told me that Runners need to do more than just run."  At the time I started to lift at the YMCA while my kids were doing swim lessons there, but as their drown-proofing classed ended, so too did my lifting.  Well, in my ongoing project at home - to turn the kid's play room from a disaster area where we shove everything, into a useful room that they can play games/watch TV AND I can work out in - I may have created a solution!  My imitation total-gym is now set up and useable!

Now, I paid a whole whopping $20 bucks on Craigslist for this thing - and was able to use it briefly.  For obvious reasons, my wife was not pleased with the idea of having this set up in her living room.  She IS OK with it being setup in a room that she hardly goes into and consequently won't see it.  With this in mind I am going to add lifting in two to three times a week in my routine. Last night I did chest, triceps, and of course - abs.  Today it hurts to sit up or move my arms in anyway. I am such a wimp.

If i can manage to keep it up - I figure the strength training will really help my running, as well as the goal of looking good when I go to the beach!

Now I just need to figure out a good variety of exercises to keep it "mixed up" and prevent muscle memory.. Too bad it was 9 years ago that I used to go to a gym regularly! My memory isn't that good!

Road ID Giveaway --- WINNER ANNOUNCED!!!

Winner Winner Chicken Dinner!!!!!!

So, as you know, I held a free giveaway for a ROAD ID.  In case you didn't know, a ROAD ID is a fantastic identification wristband, for those that lead an active lifestyle.  Should something bad happen while running, riding your bike or hiking - leaving you unable to speak - your emergency information is available for you.  Your emergency contact can be reached, and the appropriate actions taken.

I am a BIG fan of this product, so I decided to give one away. (It is important to note, that this was NOT provided by Road ID, and I have supplied it myself for this contest.)

So now on to the big one...  The winner is

Sometimes.. you are running slow when you think you are running fast.. and sometimes you are running fast when you think you are running slow. Sometimes, its the same run.

[caption id="attachment_1238" align="alignleft" width="300" caption="Hey! I'm like the postal service! through Rain.. Sleet.. Snow..."][/caption]Man, could I have made that blog posting title any longer?  But it is true - Sometimes you are running slow when you think you are running fast.. and sometimes you are running fast when you think you are running slow.  Sometimes, it's the same run.  Last night was apparently one of those nights for me. I was sure I started out at an unsustainable bat-out-of-hell pace.  My legs were flying, I was breathing like a woman in a lamaze class.  I was zooming along, and knew it was an unsustainable pace, but had NO problems with slowing down later.

Running and Waving..

Yesterday was the day of the friendly runners.  Anyone in upstate NY has realized this is a runners' dream winter with out consistent 30-50 degree temperatures, and yesterday was no different.  I headed out after work (after going home and switching laundry.. I've always found it convenient that a good run process - changing, running, stretching and "the stick" - is one full cycle of the laundry) with the idea of doing somewhere between 3 and 7 miles.  I know, it's a heck of a range, but my mind wasn't in "let's go run" mode.

Once my feet started hitting the pavement (and I got my music working, and arm band situated) and I got through that first mile - everything went as it should.   I went a different route (isn't that the point of GPS? So you can go all different ways?) and managed to get our local traffic circle in visible range, just in time to see my wife head home for work.  I was kind of glad I hadn't hit it yet, because

Time Crunch, so just a quick 3.5!

Well last night, I ran the wrong way.  Seriously. Now one might ask what the wrong way was - I will explain with a story.

When I was a kid, I remember hearing the stories of "walking to school in the snow, up hill both ways.."  - I want to know - why didn't you just go the other way so that it was down hill both ways?  Now some would say that it being up hill both ways is impossible. But I think all runners/cyclists have ended up on a run/cycle trip that somehow - seemed to be uphill the entire way.

Well last night I headed out to do a quick loop, and got hit in the face with a strong wind.  Just before hitting the first mile marker, I made a 90 degree turn - and got a huge gust of wind in my face...Then right before my second mile, turned another 90 degrees or so.. and got a huge gust of wind in my face.   Guess what happened on my last leg of my square I ran? 

The Curvy Roadrunners' Treadmill workout from hell...

[caption id="attachment_1219" align="alignright" width="298" caption="My Treadmill is NOT this nice.. or new."][/caption]

Ok, so I have been saying all along that I need to add speed-work.

I have also been saying that I find treadmills to be very, very boring.

Storme over at The Curvy Roadrunner was kind enough to give me the following suggestion last time I was whining about how boring the dreadmill is:

1. Warm up with a walk or jog for 1/2 mile
2. Set incline at 1.0 or 1.5 ( I still go with 1.0)
3. Run for 2 minutes at 4.5 pace on treadmill
4. Run for 1 minute at 5.0
5. Run for 1 minute at 5.5
6. Run for 1 minute at 6.0

Ran 5 Miles... In a dashing new blue coat.

After my wonderful day of rest - I headed out last night to do a run between 3 and 5 miles.   Like many runners, this almost always means that the 5 mile mark was the goal! (Well, except after a day of drinking.. then it is going to be the lower number).  I was bound and determined to NOT do it in 8 minutes/mile, as I felt I had been abusing my poor under-used muscles enough!

Rest Day!! Some days they can be the hardest.... BUT NOT THIS TIME!!!

Yesterday was a rest day!  After the previous two days my calves were beyond tired and well in to the realm of "sore."  Ok.. They were into the realm  of "hurts to walk", even though I used the stick quite liberally on them.   This was expected however, and it made it one of the rest days that was NOT hard to rest on.

As I didn't run, I don't have much to say.. So I will just leave you with some pictures of Lab Puppies sleeping. None of these are my puppy... I'm sad to say.



 

 

 

 

 



 

 

 

 

Eight! I did it, and other useless information about the number!

One of the goals I have been thinking about - is the "8 minute mile" for longer runs.  I remember in highschool running our 5 mile course (from Seton Catholic Central down to the traffic circle and back) and doing it in under 40 minutes - much closer to 30.  I was thinking how nice it would be to be able to do that IN 40 minutes (well, under would be nice too - but need to set goals to reach goals.).  This is just something that has been rolling around in my mind when I look at my times overall. I see that I do a run in 8:45, and think "8 minute miles would be nice..."  But I know I have some improvement to get there..  But I am getting ahead of myself..

[caption id="attachment_1197" align="alignleft" width="300" caption="Evolution of the Number 8 -- This file is licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license."][/caption]

Yesterday, my legs - and specifically my calves - were quite tired from my 7 mile run.  I headed out last night thinking of doing a 3 mile run, nice and slow. I thought that might be a good move for my legs - let them rest up since all I am doing lately is abusing them (3 days of running, 4 days off do NOT a runner's legs make..)  Into the balmy 54 degree weather I went (Shorts and long sleeve T-shirt in February!!! I love this winter) and felt AWESOME!!!! Even my sore/tired calves were crying "MORE! MORE!!!"  So before I had hit the 1/2 mile marker, I had decided 5 miles was my distance of the day.

(Slight segue here - I got a new phone over the weekend and have not reset my Cardiotrainer settings from default.  This means I get my time reminders right now.  Back to your regularly scheduled blog posting now..)

The feet were flying and it all felt GREAT!!!  I was concerned that I was starting to fast, but since I wasn't worried about it I had no issues slowing down to a crawl-like jog if it was needed.. I have no one to impress right?  I was moving at a good clip as my wife headed home for work - so she got a BIG hearty wave as she went by!  (its silly, but I like seeing people I know as I run.. the waving brings a variety into the trip) At the 2.5 mile marker, my Cardiotrainer popped out with "19 minutes 40 seconds." - I was thinking how cool it was that at least the first half was at an 8 minute mile pace.  I kept going, and noticed that my calves were REALLY tired - so I was simply pleased at my time for the first half of the run while not being concerned at all about the second half.

Weekend trend of non running? BROKEN!!!!!

So another weekend rolled around. I have, as of late - been super lazy from friday-monday. This has the obvious side effect of running always being painful since I am running for three days, and then taking 4 days off.  I was bound and determined to break this unhealthy pattern I had developed.

Sunday I strapped up my running shoes (after dressing for running in the 30 degrees), and headed out!  I thought to myself that a 7 mile run could be pleasant - so off I went on my loop over to Johnson City, across to Vestal, down to Binghamton, across the South Washington St. bridge and home.  It was a blast!  Once you get going, the chilly weather isn't an issue as you become your own portable heater.  I even had to take off my most excellent "Dead-Fish" hat that my wife had knitted me due to how warm I was getting!

The other runners and walkers that were out - were ALSO fantastic!  Everyone of them smiled and returned my greetings!  It was truly a great day to be out there!

ANOTHER Road ID Giveaway!!!

This went over well last time - so I thought it might be time to do another one!

YOU can win a free ROAD ID!!! What is a Road ID you ask? It is a bracelet to wear while running/cycling/whenever that should an unexpected disaster hit - will let you be identified.  Personally, I think  it is an essential item for ANY runner/cyclist that is out on the roads.  They even come in a variety of shapes/styles - Including one you put on your shoe, or in a dog tag.

There are multiple ways to enter, and you must leave a separate comment for each entry.  If a comment lists multiple entries - it will only be counted once, so be sure to do it right! You want the best chance possible right?

You MUST do 1 or 2 or any other entries will not count!

1) Subscribe to this blog. (1 entry)
2) Become a Fan on Facebook. (1 entry)
3) Tweet the contest on twitter (1 entry) -Once and Future Runner (@rneidhardt) is giving away a free @RoadID! You can enter to win at http://oddfutures.wordpress.com/2012/02/02/another-road-id-giveaway/
4) Post about the giveaway on your blog, Facebook or Google Plus account (1 entry EACH!)

Remember to leave a separate comment to this post for EACH entry do!  Contest will end on Feb 17th with the winner announced on Feb 20th!

Running in the spring time air..

So I purposefully didn't get up to run yesterday morning.. Why? Because the forecast was for the mid 50's in the afternoon!  I was anxious all day to get home and out in to that spring weather (in January... I am LOVING this winter!)  The stars aligned and somehow I got out of work on time.  A quick jaunt home (and a complete reset of all my running apps on my phone due to reloading it from scratch) and off I went!  I decided on a nice 4 mile route, considering I had taken a long weekend off again.

It was MARVELOUS!!!  I didn't have to wait long at any red light, and saw countless numbers of friendly walkers/joggers/cyclists.  It was truly a day for out door activities!

Mile 1: 9:11  (had to stop and set up my music app)
Mile 2: 8:10
Mile 3: 8:03
Mile 4: 8:21

The run felt great! That's really the only way to sum it up!  THIS was the sort of day that makes one glad to be a runner..