Baby It's Cold Outside!

Well maybe not so much cold, but it sure has been stormy the past week here. As a result, I have spent a lot of time working out indoors. Thank goodness for the treadmill. Not only has it been great as far as getting in a good workout without worrying about slipping, but I feel it has been perfect in helping me get better quicker!

I had another great workout week. I compared to comparable runs from the last two weeks and my minutes per mile dropped anywhere from 30 to 20 seconds quicker. It's nice to see the progress! My endurance is getting better as well. My most improved mile is the last mile. Also on my long run last Friday, I was able to run four of the five miles. Things are looking up.

I am also changing up my running schedule a bit in prep for the 5K on April 9th. I will run on M-W-F and cross train on T-TH-S. This is roughly based on "Run Less, Run Faster". The idea is to have quality runs when you run (Interval, Tempo and Long runs), alternating with endurance cross training. This is my first day doing this and I really enjoyed the interval training this morning. More on this next week.

I finally got a grip on the weight fluctuation. I have been doing the "400 Calorie Fix" program. The idea is simple. Eat healthy 400 calorie meals, start off with three times a day for 2 weeks. After that you add another 400 calorie meal in. I will finish up the 2 week fast start tomorrow and have lost about 13 lbs. It is good to get some of the weight back off that I have gained back. I am now at 205 and dropping! I'll keep you up to date on the progress on this as well.

Just a quick picture to show that the snow isn't all negative. Had another great snowshoe outing with Gordon and Corey. They set a great pace up to Big Springs. With all the fresh snow it was beautiful!

Shout outs to Hillary who dropped another 5 lbs! Yeah!!!! Mike, Sarah, Rachel and Troy are finding ways to get the workout in! Keep up the great training. Bill and Todd are posting good mileage and times as well. Jared and Mark are making great progress in improving their health as well. I know how hard it can be! Keep up the great workouts. Emily is doing great on her eating healthy and working out. Gordon and Corey, thanks for the fun workouts! Mom and Dad are even putting in some time working out! Way to go! S1 never skips a beat! Hang in there and I will too!

Running for the Gold

Another great training week! I was able to put in the required miles for my 5K training and I felt good for the most part. My hips still need a bit of strengthening, but all in all I was happy with the results. I have discovered the enormous benefits of stretching as well. It is helping me recover and prevent further injuries. I don't think I would be making as good of progress with out it.

On Saturday, Corey and I went out for another adventure. We were both going to rent cross-country skies and give it a go, but they didn't have any boots in his size. I decided to go ahead and rent a pair and let him use my snowshoes. It turned out not to be the best conditions for cross-country. I got a hard work out, but the it was snowing a wet snow and the skis were sticking. Not much glide action going in, even down hill. I still did manage to fall down on my rear a couple of times. Not a big fan of that! I may try it again someday, but not for a while. Corey on the other hand is hoping to rent this weekend. I guess seeing his old man struggle didn't disinterest him in trying.

I have been looking at some DVD's to use while running on the treadmill. Some have you following behind a runner through diverse locations. They do look fun, but I am not ready to lay down some coin for that yet. We have several videos that I thought might give a similar effect. This morning, I put in the highlights of the 2002 Winter Olympics that were held in Salt Lake City. It was fun and inspiring to see the athletes performing at their best. It brought back to mind Jim Shay who's father and grandfather had competed in the Olympics before him. He dedicated his performance to his grandfather who passed away a short time before. Remember him pulling out the picture of his grandfather from his helmet after each of his runs? It made the time go by quickly and was very inspiring. The only problem was I got a little too distracted once and misstepped and did a very awkward 90 degree bobble for which the judges deducted 10 points off my run costing me a medal. Maybe next Olympics.

Mark A., great job on the increase in miles and pace! Well done! Rachel, Sarah and Mike! You guys are awesome! Keep up the great training! Looking forward to watching you guys smoke me in the 10K. Bill, way to go on the early morning training! Welcome to my world. Running in a haze! S1, thanks for your consistency. You are an inspiration. The rest of you, keep up the good work! Hang in there and I will too!

That's More Like It!

Things are on the upswing. I was able to run a bit longer on each successive run last week. Yesterday, I got thinking about my first goal to run a 5K under 30 minutes and decided that I would start the training today. In ways I feel like I am starting from scratch, but that is not a bad thing after being injured. For the half marathon last October, I used Hal Higdon's schedule to train on. He also has schedules for 5K and 10K training as well. I decided to use his 5K intermediate training since I just don't want to finish, I want to improve my time.

This first run was a 3 mile easy run. I warmed up for a half mile and then took off at an easy pace and ran 3.1 miles. This is the longest I have run since October. I was quite happy. Even during my cool down, I had some extra energy and alternated jogging and walking. I made sure I took the time to stretch when I got home and I think that helped the recovery as well. Tomorrow I will attempt some interval training. I haven't done this in a while and need to make sure I don't over do.

I had a nice breakfast with my wife. Today is not only Valentine's Day, but our anniversary as well! Putting up with me makes her the ultimate endurance athlete of all time!

Many of you are making a great comeback after injuries as well. Way to go Todd and Bill. Great workouts! Martha is doing some great recovery as well. Turning your habits back around to healthy ones are the ultimate recovery in my book. Clyde, great job in coming to gripes on a few steps back and turning in back around. It took a lot of courage to admit what you did and then have a great weight loss week. You will do great my friend. Sarah and Mike have lost some serious pounds and getting in some great workouts. Rachel continues to improve on her way back. Proud of all of you! Hang in there and I will too!

On the run

Great news for me. I was given a tentative go ahead last Thursday to try limited running on Friday. It went well with no damage! The thing that limited me the most was not being in running shape, but I stayed on level surfaces and was able to walk and run. It felt good to be running again. I went back in for physical therapy and the chiropractor on Friday and I had a good session. The chiropractor was happy with my progress and that will probably be my last visit with him. I got the go ahead to even go a harder on my running! I did a longer route this morning and was able to run about half of it. I sure was happy that it felt good! It has been a long time. I will continue to increase my running time as I get back in shape and hopefully will be back to where I was before this all happened.

I also really focused on my core again last week. I think it has helped my recovery tremendously. I have taken the strength training and stretching that I have learned from PT and combined it with Bob Harper's Inside Out DVD training and it has helped a lot. I can feel a difference as I run.

I hope you are all doing well. Mike and Sarah have been losing great lbs with their new focus on limiting calories. I think it is the 400 Calorie Fix diet. Don't know a whole lot about it, but it is doing well for them. Rachel is also doing great getting back in shape. Martha is still doing well! Todd and the gang have been consistent in their running as well. S1, great job as always! Hang in there and I will too!

The Core of Recovery

I have been through two weeks of physical therapy and chiropractor care and can feel an improvement. Still haven't been given a green light for running yet, but my last session of PT they worked me quite hard with exercises that I couldn't have done the week before. I am a lot more mobile in my back and my hip seems to be getting better as well.

One thing that I have learned from this is DON'T NEGLECT YOUR CORE. Before I started training for the half marathon, I would spend from 2 - 3 times a week doing core exercises. Most of it was with Bob Harper and Biggest Loser DVD's. You may not be big fans of Biggest Loser, but they have the right idea when it comes to making sure your core gets strong. Bob Harper always reminds you to keep your abdomen pulled in and may of the exercises strengthen your core. However you like to work your core, do it! It will help you be a better athlete and prevent many injuries to the rest of your body. It does wonders for the balance as well.

Another thing that I was made more aware of that had nothing to do with therapy was reading about mindful eating. I have heard of the concept before, but came across some new reading. I have a book on the way but just by thinking about what I am doing before putting something into my mouth has made a big difference on what I eat (and how much). Just asking yourself a simple question of, "Am I really hungry or is something else going on?" makes a big difference for me. I'll read the book that I ordered and let you know what I think. All I know is that I lost two pounds this week by doing nothing more about the why I am eating. I found myself naturally eating less and finding alternatives to deal with issues such as emotions and discomfort without using food. I also became a lot more aware of the difference between my stomach telling me I was hungry and my head telling me I was hungry. Sounds weird, but give it a try and you will see that there is a difference between the two hunger signals.

Lots of shout outs. Jimmer Ferdette!!!! Had to throw that one out there! Corey keeps getting me out there snowshoeing! He really likes it and wants to do King's Peak with me this year. Emily and Barbara put in good workouts this week. Martha made it a month with no sugar and some great weight loss. She is getting into some really healthy habits as well. Gordon is hanging in there as well. Sarah and Mike are putting in the miles and times with Bob as well as Rachel and I would assume Troy. Todd is getting some consistent miles in! Haven't heard from some of you, but I hope that you are keeping after it. Hang in there and I will too!

Recovery

I finally got to the point last week where I decided I needed to go in and get my back and hip checked out. The back went out around Christmas time when I shoveled some heavy wet snow. Usually I can bounce back within a few days if I tweak the back, but it just wasn’t healing up. The hip has been bugging me since my half-marathon tumble at the beginning of the race. So last Tuesday, I made a call to my doctor and much to my surprise got in the same day.

During the checkup, Todd (the p.a. in the office), found that my pelvis was tilted and gave me a couple of prescriptions, an appointment to get an x-ray and a referral for physical therapy and a chiropractor. By the time Friday had come and gone, I had already at one session with both and it was really helpful. I felt good enough to go snowshoeing on Saturday and had a great time with my son and brother.

Today I had another visit with the physical therapist. The timing was right. I woke up a sore this morning and the session really helped. I am working on building up those areas which have gotten weakened by the injuries. Another thing that I have learned is it is really important to keep up the core exercises even if you are in training. I stopped doing my core exercises when I was putting in the extra mileage. I need to make sure that it is always part of my routine. Thanks to the therapy, I have learned even some more exercises to help strengthen the core and the other areas that are weak. I need to hold off running maybe a week or two more. We’ll see how it goes. I do have the green light to do ab training and walking and elliptical so I can keep some level of fitness going. I just need to be patient, do what I can now, and I will be back in the saddle in a couple of weeks.

Shout outs to Gordon and Corey! They both are loving snowshoeing and I am too. I am jealous of you guys from the warmer climates at times, but we aren’t without our unique fun during the cold weather. Todd is doing great on his mileage as he is starting back up. Hillary has kept up her losing weight. Chris has been keeping after it with her farm work. Toughest workout you can get by my book! Sarah, Mike, Rachel and Troy have been doing great running and having regular Bob Harper torture sessions. 10K this summer! Speaking of 10K, CLYDEEEE!!!!!!! Well done my friend. A Clysdale running a 1:08!!!! Awesome!!!! Proud of Emily too! She has been very consistent on working on most everyday! Barbara is the rock in our home! She has been very faithful in her working out for years and it shows! Martha has been sticking to her guns and is doing great! Hang in there everyone and I will too!

Dealing with Injuries

I took it a lot easier this week. I still am not able to run. It has been a bit frustrating to want to but knowing it would just aggravate my back and hip if I start back to early. Thanks Chris for the suggestion of trying to keep my exercising on the level. There are plenty of opportunities for hills around and with the snow shoeing I've been doing there is a lot of vertical involved where I have gone. The roads are slowly clearing up, but there is still a lot of ice and slick spots to contend with. I wish businesses and home owners felt more responsible about keeping their walks clear. It would make things easier for those trying to navigate around.

This isn't to say I haven't been exercising. I have mostly done elliptical and walking and that has helped keep some level of fitness around. I will have some ground to make up when I get healed up though. Just have to keep things in perspective. I went out for about 4.5 miles today. A year and a half ago, that would have almost been impossible. I also listened to a story about a woman who was burned over 80% of her body while I was walking and realized I had a lot to be thankful for. I have a lot of wonderful things in my life. Many of you are those wonderful things! Thank you!

I have to give a special shout out to Mark A. who has started getting back in shape. He has been consistently walking every day one of my favorite running routes. I hope he enjoys it as much as I do! Martha is doing great in sticking to her commitment to be healthy. She has turned the corner from just losing weight to seeing the need to be healthy. That can make all the difference. Todd A., I hope you can continue to work out in spite of your injuries! Bill continues to amaze with his running skills. Rachel, Troy, Mike and Sarah are all being dedicated in their working out. Great job you guys. Hillary still looks good as well! Big Clyde! I am reliving what I did last year by reading your post about your 10K prep and committing to training for the 13.1. You can do it! All of you keep me posted in what you are doing! I am cheering for you all! Hang in there and I will too!