USING DIFFERENT MUSCLES

This past Monday I walked and ran for an hour. That went o.k. Wednesday I decided to only walk a mile and then do a lot of different lifting, twisting, bending, crunching, on the various resistance machines. None are set up with a lot of weight and some are adjustable so you can find a comfortable zone. I also did a few things on the exercise ball. I hurt a little today so I guess I accomplished something.
Tomorrow we'll go for our Friday session and I'll see what I feel like doing when I get there. Spent 7 hours walking around department stores and malls today. Should have worn a pedometer just to see how far that took me.

5K INDOORS

Mostly walking, with some running mixed in, and I feel like I've accomplished something. Getting into the second week of fitness center workouts led me to give a 5K distance a try. The 3.1 miles on a state of the art treadmill will have to suffice. On the way to the center we drove down the same roads where I trained so much earlier this year. I'm already longing for spring.

DOING THE TURKEY TROT

It has been nearly a week since my last workout. Thanksgiving got in the way. We had a great Thanksgiving weekend and there wasn't any time for working out. Then on Sunday I came down with the flu. Not a good way to lose weight. I did though, according to the scale at the fitness center. We went today and I leisurely walked a mile and a half. Did 1000 steps on the elliptical. Survived.
I did feel like some chicken noodle soup last evening and this morning I had an egg, some bacon and toast. Getting back to normal.
The most notable thing about today's workout was that it energized me more than tired me. That has been the way it works all along and getting back into that groove is a great alternative to sitting here amid my t.v.'s and computers.

IT'S WORKING

Today was our second visit to the fitness center. The exercise is working. I can feel it--mostly from the use of the machines that are finding new muscles to pull and push. The walking is pretty easy, although I haven't gone for any long distances yet. Just a mile or two.
Having the variety in the workout is no doubt good for me. There aren't many outdoor chores or projects possible this time of year. The sunny day today was a nice break in the grey dreary we've had of late. An outdoor walk/run would have been all right today.

OFF AND RUNNING, SO TO SPEAK

Today we kicked off our indoor workouts with our first visit to the fitness center. Had to learn how to use the machines so we could get things set up on each one and then get with the program. I went a mile on the treadmill, part of the time running. Also, used a recumbent stepping machine. Did a mile on an elliptical and then did a little lifting on a couple of weight machines. The hour went by quickly.
Once we get accustomed to the equipment we'll settle in to our favorites and increase activity levels. A few more visits and I should be back at the 2 to 3 mile running with no trouble at all.

A NEW PLAN FOR WINTER

After a week or so of snow and cold we decided to join the fitness center for the next three months. It was very reasonable as far as cost and offers all kinds of equipment and programs.
Hopefully we will go at least three times per week. We do intermittent short sessions here at home on our treadmill but it is a small one. I will be working with the staff at Health Fit so set up a routine on the various machines to work on core strengthening along with the walking and running. It's too easy to cop out on exercise right now. It definitely takes a goal of some kind and group support too.

THE VIEW FROM THE TREADMILL

The fall colors are pretty much gone and the temperatures, humidity and wind are now making it more difficult to work out in the out of doors. So the treadmill has become the new path to follow. It ain't fun. It has literally been months since I've used it. Doing short stints on it have had to suffice. Plus, life has been busy and complicated lately.
It used to sit where I could watch t.v. while treading but now it is moved so that it looks out through the big windows on my studio at the trees and the pond. Don't know why I haven't done that before.
Back in March and April I did get out on the road on nicer days and I'll do the same this month and next if possible. Just have to overcome the excuses. At least there is the treadmill to fall back on in the dead of winter.
Yesterday I did a fairly fast mile on the treadmill. Today I am going to devote an hour to an outdoor session across the way in the addition. Gotta keep at it. No excuses!

A GREAT DAY FOR A WALK

In the last week or so I've walked a mile a couple of times and have done a lot of yard work. So that has been my workout routine until yesterday when we drove over to the Greenway between New Haven and Ft. Wayne. We walked west from the parking area on North River Rd. and went 3 miles and returned for a 6 mile jaunt. It was a great day for a walk. 73 degrees on the 4th of November--almost unheard of--and the sunshine on the fall leaves was gorgeous. Cyndy began to tire on the way back so we set a more leisurely pace.

The big surprise of the day was when we had only gone a short way on the return leg and wild turkeys appeared just ahead of us. Within two miles or so of downtown Ft. Wayne, believe it or not! We were able to get right up to where they went down the river bank and Cyndy sneaked over to the edge of the bank with her camera. They flew across the river.

It was a great day.

WHAT A DIFFERENCE 12 DAYS MAKES

It has been 12 days since my last blog. I finally walked/ran 3 miles today. It felt good, sort of blew the rust away. We have gone from caregivers to caretakers. Caregiving for my father-in-law was a 24/7 endeavor. He passed away on Oct. 20th. So now we are caretakers of the legacy he left us. Helpful, honest, hardworking, humorous, humble, honorable,--all attributes he will be remembered for. He ran a good race.

In 12 days the temperature has dropped considerably, as is appropriate for a few days before Halloween. It was downright chilly this afternoon when I hit the trail here in Rochester, IN. Chilly as a witches heart. I still worked up a sweat though. I anticipated I might struggle or have some discomfort but that was not the case. It was all good.

We have a lot of work to do here but now I'm back on track and hope to get out frequently to work out.

REPORT ON THIS WEEK SO FAR

The effort I've made this week hasn't been too great. So far I have walked two miles on Tuesday and walked with a little running today for another two miles. Life has been in something of a turmoil and holding pattern at the same time as we deal with the serious illness of my father-in-law. We had planned on another biking/running get together tomorrow but at this point it isn't a for sure thing.
I did look up the Mini Indy web site today and am now pondering whether to do the 5K or Half Marathon.

BIKE AND RUN

The beauty of the autumn season is really beginning to show now and today was a classic fall day. Perfect for our planned biking and running excursion. Cyndy, our sister-in-law Jo Ann and I met at New Haven to use the River Greenway Trail. They rode their bikes and I ran. It felt good to run again after the walking I have been doing while recovering from the 13.1 miles I ran on 9/27. I did 4 miles today--comfortably. No pain in legs so I guess I'm good to go.
We want to meet again next Friday. The trail should be even more colorful so I want to take a lot more pictures.

GOOD NEWS

Today I walked two miles. It felt good and I wanted to work some aches out. All week my legs, especially thighs have been slightly achey. I don't know if this is an after effect of the marathon or not.
Today the results of my lab test for blood chemistry came and some noticeable changes show. In comparison to the April test my cholesterol went down 22 points. My LDL went down 28. My HDL went up 9. Triglycerides went down 16. My sugar went down from slightly high to down in the normal range. None of the 29 items on the tests were out of the optimum range.
I have stayed at the same weight for some time now. The first three months I lost 22 pounds by the scale. Factoring in the muscle gain of 6 to 10 pounds that I added I am happy with the net loss of 22. However, my goal for the next three months is to lose some additional weight. I still carry a lot around my waist. That means not only continued exercise but cutting back on portions, which for me is the most important step I can make.

DID SOMETHING--FEEL BETTER

Yesterday afternoon was just too great an opportunity to hit the trail. We found a new one and as you can see from the pictures it is nice. We walked three miles but stopped short of my planned run for the last mile. Cyndy needed to get back to the care facility where her dad is.

It felt good to get out and do an easy work out. Plan is to go to the River Greenway north of New Haven this week and keep at it. Cyndy and our sister-in-law will ride bikes while I run/walk.

WHAT TO DO NOW?

This week has turned into a big question mark. After I did do the two mile thing on Tuesday the rest of the week I was totally not motivated. Now I feel guilty. I'm hoping that after I get my bearings I will get back on a schedule.
I feet that I have recovered well and only have had some occasional hints at cramping in the back of my thighs. Don't know why.
I have re-lived and re-told the exitement and satisfaction of the run last Saturday many times. I have pretty much decided to get an entry in for the Indianapolis Marathon next May. That training along with the possibility of helping in the training of next year's F 4 F group will be the ultimate motivators to keep me at this.

The other day I heard this: If you want to get there fast go alone. If you want to go a long way be part of a group effort.

I miss my group.

THE TUESDAY AFTER

We had a great time at our group party last night. Lot's of sharing, laughter (lot's of laughter) and reminiscing.
Yesterday I felt quite good except for some aches when I got up after sitting for a while. I did get some walking in by using the push mower to do lawn. Today I went over to the addition across from us and did 5 circles which is 2 miles. I walked the first 4 and ran the last round. Sort of "back in the saddle again".

REACHING MY GOAL

Over the last few months I have made 99 entries on this blog. 99 steps along the way to reaching a goal that I must admit I thought was probably impossible. But, because I was chosen to be part of the Fort 4 Fitness training group and had the guidance provided by Dr. Gordon, Indiana News Center and Mary Collins, and the support and encouragement of my companions, family, and friends, I achieved it.
I included a quote from Walt Disney in one of my early blog entries. "It's kinda fun to do the impossible" It certainly has!
Last February 14, at just after midnight, I made a life changing decision and sent the following letter to Mary Collins at Indiana News Center in response to her appeal for novice runners to sign up for the challenge.
I'm just wondering if I could be a part of your fitness group preparing for the Fort 4 Fitness Half Marathon? This might just be the motivation I need to do something about my level of fitness and health. Sounds like work--but, sounds like fun too. I will soon be 68 years old, I need to lose some weight, and I avoid stairs if I can. My wife, kids and grandkids would all be thrilled if I could get to the point where I could actually run a half marathon. Maybe I could be an inspiration to them and to many other senior citizens if I could pull this off.
Goal reached. Where do I go from here? That question has entered the minds of all of us in the group. Everyone is committed to continuing their efforts to stay fit. We will all choose what is most effective and satisfying for us and fits our lifestyles. I plan to devote an hour to walking or running three times a week during the next few months. Perhaps more as I will probably get the itch to run in some 5K runs yet before winter. Around year end many of us in the group will meet to begin planning how we can be part of the training of next year's novice runners so that we can "pay it forward" and help them do the "impossible" too.
I am going to continue to blog on seeterryrun because really my journey has only begun. We have a lot more miles to go.

TAH--DAH !!!!!!!!!!!!!

Just a quick update so those of you who have been following this journey with me and haven't yet heard....We all did it ! All of us who ran the 13.1 and the 4 mile did it. We conquered our fears, injuries, mis-givings, excess baggage, and we did it. It was a perfect day which made the experience even better. I have recovered well physically which I am thankful for. Within 24 hours after the race I was feeling almost back to par. Today I feel "about like any normal day" except that I am still on a"high".

I did some walking today just to work out any kinks. This evening our regular monday evening group workout is going to be a party. One last chance to get together and share our experience and compare notes.

As soon as I can I will be adding my thoughts and some additional pictures to this page so you can share our day.

FINAL WEEK UPDATE NUMBER 3

Tomorrow is the big day. I am not doing anything today but rest. (except for some nervous pacing) During this week I have begun getting up at 5 AM and having my usual breakfast then. That puts my body into the time frame it is used to because I usually allow two hours after I eat to do any running. So when we take off at 7:30 there will be no belly aches. Other than the little water bottles that I take along on longer runs I haven't gotten in to the energy snack thing. I have 4 gummy worms and an energy bar packed to take along tomorrow just in case I would need them. I'll get my water along the way at the various spots it is offered.

Encouragement keeps coming my way from so many people who have followed the group and I as we worked toward this goal. I'm so glad we can be an example of what is possible.

I don't take prayer lightly. I respect it's awesome power. So it is my prayer that we can inspire others tomorrow, accomplish this safely, be joy filled and humble. To some what we have done may seem trivial. To me it has been a life changing experience.

FINAL WEEK UPDATE NUMBER 2

Yesterday I ran a three mile workout. Today I walked two miles. Other than that I haven't done anything additional to prepare for Saturday. I am still feeling good physically and my confidence is high.
I'm receiving much encouragement and good wishes from many friends, family, and a lot of others that I didn't even know were aware of my endeavor and following my progress.

FINAL WEEK UPDATE NUMBER 1

Last Friday I followed my ten mile excursion with a four mile workout. Did some lawn mowing and helped my daughter move over the weekend. Last evening our Monday group session met and we did shorter distances. Some two miles, some three, one did four. I did three. Sometime today I will do some walking, tomorrow 2 or 3 miles running, and alternate that way all the way to Friday.
We discussed the logistics of where to meet Saturday morning, what time, and the importance of not altering our routine, diet, clothing, etc. Some have driven the route to get a feel for it.

On Friday evening those of us who can will spend time at the health expo at the Indiana News Center booth. Also that will be the best time to get our race packets.

A lot of excitement and apprehension.

GREAT DAY FOR CRICKETS, WALNUTS, AND RUNNING

My usual running schedule of late, since it is so dark when I was starting out at 6:00 or 7:00, is to have breakfast at 7:00 and then run at 10 or 10:30. It works great when the weather is as nice as it has been lately. So today I started out at 10:30. Ran on the roads over north of the river and it was one of those days when it all felt good--and easy, sort of. I thought that I would maybe do 6 miles today and when I got to the 3 mile mark I decided to keep going instead of turning around. I had gone on new roads I hadn't run before and I met some new dogs. Thank goodness for the electronic dog wire buried in the ground. I also had been running with thousands of crickets for company. They were thick out on the roadway, crawling and jumping everywhere. And frequently I would find walnuts to avoid where they had fallen in my path. I kept imagining what would happen if I stepped on one and took flying nose dive.
By now I had covered 4 miles and still hadn't headed back to the starting point where my car was. So I knew I was doing at least an 8 mile run. My last big run before the marathon. Oh what the heck--I'm cruisin'. At mile 5 I turned around and headed back. Felt good and took walking breaks on the upslope of about three uphill sections of the trip back to the car.
The great thing is that at the end my per mile pace was less than a minute per mile slower than when I started. So it was a ten mile day.
Tylenol has been in order this afternoon and I've kept a bottle of water close. But I feel good and will be recovered tomorrow and will run a four mile on Friday. Saturday will be a busy day helping my daughter move and also going to my 50 year class reunion. Next week is taper off week in preparation for the big run.
Watch out for the walnuts. Is stepping on crickets bad luck?

TRYING TO STAY READY

Each day is slipping by as the F 4 F gets closer and closer. I'm concerned that I might lose some of the longer distance stamina if I don't run at least every other day. Unpleasant, rainy weather has been the norm lately so I've made some four mile runs in between showers. Saturday's planned charity walk was scrapped. Rain. Sunday morning I did a four mile run. Storms then moved through and by today it became cool and partly sunny which made our group run this evening quite pleasant. Another four miles.
We discussed a lot of the information from the marathon committee and asked Jamey a lot of questions to better get a feel for what the start, route and possible obstacles might turn out to be. None of us have run in as large a group as this will be. (3000) Or for this long a distance.
Jamey stressed the importance of not allowing more than a day off between training runs as we near the end of preparation as it will be hard to build back up in time. This week I will do another four mile and hopefully a six on Friday or Saturday. Then next week will be a couple fours and twos as the last week before the race will be here.
Some of us are going the half marathon, some the four mile, and some have injuries or illnesses that will keep them from participating.

A QUICK RUN

Today's workout was squeezed in between an early breakfast and appointment and a mid-day trip to Ft. Wayne. I hit the road at 10 a.m. and finished shortly after 11. Another four miles accomplished. I am feeling good.
I plan to walk in a walk-a-thon on Saturday to benefit Altzheimer Research so I will run 6 or 8 miles on Sunday. Then into the last two weeks before the F4F run.

I am trying to eat healthy but I am really hungry lately. May be from stress.

STAYING READY

I've found that staying ready for the marathon requires some effort. After reaching the eleven mile mark a couple weeks ago and then starting to try to hold that edge has taken some work. I tapered off to four mile runs on Monday and Wednesday and then an eight on the weekend. Then fours and six. Mentally that seems like going backwards and has created some apprehension. Waiting to run the 13 is hard--I want to run it now. Our training schedule has the 11 mile run as our peak training distance and then the taper back on distance with light training race week.
Last evening at our group get together we met at Johnny Appleseed Park. Roger was back with us after a few weeks of absense but he had kept up with training and is right with us in preparing for the run. We did four miles. Linda got lost and probably got in about 4.25. Kylee has proven to be a very fast walker as she is keeping right with it as she avoids running until her eye problem is solved.
It appears that everyone is staying on track for the big day.

A WEAK WEEK

This past week was a tough one. My daily routine was sent topsy-turvy due to the hospitalization of my father-in-law and the time we needed to devote to his care. I did get out last Monday on Labor day but after that I really didn't get to do the four miles during the week that I had planned. Today I did get out in the afternoon and I ran six miles. No walking-- 6 miles straight which I am very happy about.
I am anxious for the 27th to get here.

LABOR DAY MORNING

It was quiet and comfortable yesterday morning when I did my four mile run. I went to the new highway 24 near my home again and ran on the new pavement. Not any construction going on at all so it was wide open spaces. A routine run and I finished by 8 a.m. and returned home. Next run will be on Wednesday evening with the F4F group. I'm starting to deal with my annual dose of hayfever. Finally beginning to take some medication. So far it isn't bothering my breathing when I run.
Only 24 more days to go.

FINISHING THIS WEEK

I finished out this week of training with a four mile run on Wed. evening and then today I did an eight mile run. Jamey suggested I do eight or nine miles this week and next (as my long runs) and then taper off to less the last two weeks prior to the marathon.
It was a difficult week to schedule training since we were dealing with my father-in-law's hospitalization and surgery for heart problems. I hope to find time to do a four mile run on Labor Day morning.

THINK AND RUN

Yesterday evening at our Monday meet and run we had a great session. The group headed out on the New Haven end of the River Greenway. Awesome running. As is usual I watched those ahead of me pull away gradually. I fell easily into my routine pace and also had to overcome my displeasure at not being able to go faster. So for some distance I thought about the story of the Tortoise and the Hare. Yeah, me--I'm the tortoise and I'm doing it my way. Gonna make it.
The plan was to do four miles. By the time I got to a mile and a half some of the group were coming back past me. Darn. I hate being the slowest. Then it dawned on me that in the whole past two weeks of watching the Olympics no one had any body hair to slow them down. Lloy Ball the volleyball player was growing some facial hair and Dr. Gordon is too and I have a moustache so that doesn't matter. But no body hair was evident on those athletes. By the time I finished my four miles I had a chance to observe a number of runners as they passed me and the ones who were huffing and puffing the least didn't have body hair. So what do you think?
I think I'll get a full body wax. My luck--it would be turtle wax and I'd be right back where I started.
So much for rational thought when I run. Tomorrow is another four mile. I know right now it will take me an hour and four minutes give or take 20 or 30 seconds. That's life in the slow lane.

HEY! THIS HURTS!

I really was ready for my run this morning. My workouts went well this past week and after two days of recuperation I was confident I would make 11 miles. I did. So that challenge has been met. I did have more of a struggle at times this morning. I did take a number of walking breaks, none of them very long, and towards the end it was more painful to walk than run. Why I don't know. My feet really hurt today and it was worse when I walked. I made the 11 miles in just over three hours. The first 8-9 miles I was averaging 16 minutes to a mile but the last two it went to 17. Still at the pace I have found works best for me.
I journeyed to New Haven, IN. this morning for my run and joined my daughter and her running friend. They were both doing a 10 mile run today. The River Greenway Trail was once again super to run on. Today's distance took us all the way to the east edge of Ft. Wayne and back. They returned after the five mile mark and I went on to 5.5. All the runners, bikers and walkers are a friendly lot and the trail was busy. If you kept moving the mosquitos were kept at bay. I returned home, got some lunch, and have been resting.
I am in more discomfort after my run today. Whatever combination of things happen is always a question mark. Was it rest, diet, temperature, humidity? Who knows. At any rate it has been five hours since I finished and I feel like it was an hour ago. Not like the last two runs. One thing I found to be the case again this week. When at the 9-10-11 mile level one mile is like another and the only obstacle to keeping the pace, for me anyway, is a hill. That is when I drop back to a walk. I am now looking at the last five weeks of preparation for September 27. Our schedule allows us to ease off the distance so I need to find out if I should attempt another 10 or 11 miles or not. I've proven to myself I can do it and that's a hurdle I'm glad is out of the way.

A Postscript: After 24 hours I can report that last evening I began to come out of the after effects. I think the main problem was dehydration. It can sneak up on you--even when you think you've done what you should to keep it at bay. As the afternoon and evening went by I kept taking on water frequently. The fact that I was down 6 pounds when I weighed myself after I showered yesterday failed to set off an alarm. This morning I am feeling great with only some minor muscle aches, especially in my thighs. My feet, which were hurting so badly yesterday during my run, have recovered. I need to come up with a new plan on taking on water before and during my longer distance running.

RUN HAPPY

Monday evening our group gathered to run in New Haven on the River Greenway. Linda had a stack of small bumper stickers to share that said "Run Happy". For many in the group this particular phase of our training and preparation is frustrating and happy running can be elusive. It certainly helps to share our individual experiences with each other, which puts a more hopeful perspective to things, (all are dealing with similar issues and feelings). At this point nearly everyone is still training for Sept. 27. Some will be doing the 4 mile run/walk and others will do the half marathon. Self doubt is nagging many and some physical issues are throwing a wrench in the works too. Dr. Gordon, our trainer and mentor, is a pretty good cheer leader too. So, Run Happy everyone!
The River Greenway trail was a super place to run. Even though it was late afternoon and the temp. 85, the trail was in shade most everywhere. It was busy with walkers, runners and bikers. I felt recovered enough from last Saturday's 10 mile run to try a couple miles. I did a 3 mile run. Some did 2 and some did 4. It was a good evening.
I rested yesterday and this morning I did an early workout, running 2 miles. I hope to run 11 miles this next Saturday so I'm not planning any running the next two days. I may walk some to keep active.

FINDING THE TIME

I'm beginning to realize how difficult it must be for anyone to devote two or more hours to a workout. My F4F group companions all have to fit their training around work, children, family, community and other assorted obligations. We are at distances now that require some time. I have the good fortune to be able to do mine and still fit them into a busy life. Being retired has afforded me that.
PERFECT RUNNING CONDITIONS Make a world of difference.
HAVING EIGHT OUNCES OF WATER ALONG Sure helps out.
GOING THAT EXTRA MILE Priceless.
This morning I began my 9 mile run at 6:15 but I went a whole new direction. The new US Highway 24 is being constructed about a mile south of where I live and on weekends most of the work stops. There are miles of new concrete poured but only an occasional construction vehicle on it. Perfect running path. The foreman I spoke with asked "what do you think of the running trail we poured for you?" which I took as a good sign I wouldn't cause a problem using it.
I headed west with the break of dawn at my back and the moon setting on the western horizon. (The BeeGees went with me.) Maurice was a real drag. I fell into my regular pace and after the first mile or so I was very comfortable. There were only two spots where I walked through some rocks and dirt at intersections where there was no concrete yet. The rest of the time I was able to stay in my slow run and each mile clicked by in 16 minute or so intervals. Four and a half miles on smooth new road. When I returned it was a repeat and my spirits kept getting higher as I realized I was going to make it--and I wasn't losing it physically. Mile 8 to 9 was easier than the earlier miles. There is a zone out there somewhere and I found it. So, I kept on going. I WENT TEN MILES TODAY!
Maybe the high I experienced has had something to do with it but I feel great. Once again, other than not being able to sit still for long, I am pretty much recovered and ready to get on to other things this afternoon.
A HAPPY AND EXCITING DAY.

DISCOVERIES

Yesterday morning I did a four mile run early (6:15 to 7:15) and I discovered what it is like to run the first half hour in the dark. Days are sure getting shorter. The sunrise was beautiful though and I had a good view of it as I ran back to the east on the return leg of my run. There is little traffic on the road where I run but I still have to be wary. Especially with something in my ears. My daughter Carolyn pointed out to me a few days ago that my cel phone can also serve as an mp3 player, which I didn't know, so now it is loaded with a few albums. I have found that the beat of most of the songs on Kenny Chesney's "No Shoes, No Shirt, No Problems" is a good match for my pace. But the biggie is that the Disco Beat of my old BeeGees albums is a perfect match for me to run with.
I always seem to forget some piece of equipment at that early hour and yesterday it was my sweatband. Yes I sweat, even at 58 degrees. Thankfully my running shirt had long sleeves.
I forgot to Tivo Ryan and Mary so I didn't see Jamey's Thursday morning visit with them until I checked out the INC Website last night. Those M & M's will get you every time.
Today I leisurely walked two miles, just for anyhow, since it was such a beautiful day. It took a deliberate effort to keep walking and not break into a run. But I wanted to see how much difference it would make in my time. 3 mph instead of 4. My take on that is--even if I have to walk some I'll still get the job done--so don't be discouraged.
Tomorrow will be my nine mile run. The BeeGees are going to run it with me.

KEEPING THE PACE

We have a training schedule laid out for us that will have us at the right level come Sept. 27. I'm glad that I have been able to stay reasonably close to where I should be. Today I tried for my eight mile run and was able to accomplish that. The course I run has some slight ups and downs and three real hills to go down and back up. Those were the spots where I walked briefly. Once again it was apparent that I have to run at my own pace, which is slow, but it enables me to keep on chuggin along. My time today was 2 hours and 15 minutes, which put me just under 4 mph.
There were a couple times when I had to overcome the urge to just make it a six or another seven. I had two 4 oz. bottles of water along and made them last through my run. That won't be enough to carry me through 10 or 12 or 13.1 miles so I will be utilizing water spots along the race course.
I don't want to add much more weight by carrying more along.
It has been five hours since I finished today and I'm now feeling some recovery. Happy for that. The first couple hours after I was pretty whipped.
I hope I can keep this up and add another mile this next weekend.

FUN RUN & LESSONS LEARNED

This morning's 5K run here in my hometown of Antwerp, Oh. was fun and we were blessed by great running weather. It was a family and friends affair. Daughter Leslye, granddaughter Erika, (running in her first 5K), and friend Lori joined me today. They did great. Lori was the fastest time in her age group. Grandson Ethan ran in the 1 mile fun run that preceeded the 5K.
Once again I found that when I am so eager to keep up with the herd at the start I suffer. I have to realize that I have my pace, even at the start, and I had better stick to it. Today my pace figured out at four miles per hour. I usually end up close to that when I am training. On the longer runs it falls a little below that. Today by running too hard at the start I made the first mile an uncomfortable struggle. The second half of the run I finally got into a groove and it went better. I guess I'd better be satisfied with stamina and not speed.
Three local gals who are ardent walkers really outpaced the walking contingent today. Which put them up in the area where I was at the whole time. So while I am jogging along at my four mph. they are right there with me the whole time. I shouldn't let that bug me but it does.

My training schedule called for an eight mile run today but that was dropped since I wanted to do the 5K. I hope to do that on Monday.

ANOTHER 2

Our morning trip to Indy went well and after my visit with my doctor we got something to eat and made a leisurely trip back home. I decided on a late afternoon workout so I did another two mile. Tomorrow a day of rest and on Saturday morning I'll run the 5K.

TODAY'S QUICK RUN

Early this morning I made an effort to get out for a quick run. Have a busy schedule today so I did a two mile run for today's workout. Not too spectacular but at least I did get something done. Tomorrow we must travel to Indianapolis so not likely to get any training done unless in the evening. Our local ART IN THE PARK day is Saturday and there is a 5K Run that I will run in. That leaves me behind a day or two in trying for my eight mile run. I'm shooting for next Monday for that.

JUST A ROUTINE RUN

I recovered well from my seven miles on Saturday and this morning I set out again in the darkness for a four mile run. I had to make an early start so I could finish before other commitments. At six A.M. the sun was barely lighting the horizon but the cool morning sure felt great. I can't believe I am saying this but "it was just another routine four mile run". No critters, no passing traffic, even the usual dogs barely noticed me and hardly barked.
I finished in just over an hour and chalked up a good session.

I didn't have anything along to listen to so I just made up pictures in my head. (SEE ABOVE)

I've decided to do some shopping--going to look for an I Pod.

I DIDN'T GET SKUNKED--I DID IT

I was determined to give my seven mile run a try this morning so I got up at 5:00 A.M.. Guess what? It's too dark to run safely at that time of day. The days are getting shorter more quickly than I realized. So I took my time getting ready, had half of a banana and some peanut butter for breakfast, and then went over to my river road running route. Began running around 6 A.M.. A beautiful morning to run. As usual the first mile is work and then I settled in to a comfortable pace. Somewhere up ahead of me a skunk had cut loose and it was pretty intense. I was wary and watched closely for him and thankfully never sighted him.
My run progressed to the 3 mile point and I was in great shape. That was a good feeling because I am planning to run a 5K here in my hometown next Saturday. I made myself continue on to the 3.5 mile point so I couldn't wimp out of going for seven. It did take some effort to not turn around and go back for another 6 mile and be satisfied with that again. By mile four I knew this was going great and I would make it.
The cool morning temperature and slight breeze certainly helped my run today. The transition through the 5 and 6 mile runs to the 7 has been tough but now I have done it and the physical and mental barrier has been overcome. Beating the 7 mile barrier makes me optimistic because it is more than half way to the 13.1 goal. Happy, happy day!

EARLY TO BED, EARLY TO RISE

My alarm was set for 4:45 A.M. so that I could get around and head for downtown Ft. Wayne where a segment about our F4F Group was to be covered for the Indiana News Center morning broadcast. I grabbed some coffee and a chocolate covered donut on the way at the local Marathon. We went on the air about 6:30 and after that Jamey and a few of us ran a couple miles on the pathways of Headwaters Park. It was pleasant running this morning except I immediately realized that my chocolate covered donut didn't want to run. Not good. I battled the ache for a bit and then walked a hundred yards or so to get comfortable. That along with running slow anyway put me behind every one else. I did get to running again and was able to finish out. The gang waited on me back at our starting point. Then we went to Panera for breakfast. That beats a donut anytime.
What we spoke about in the interviews in the broadcast segment was "Persistance". All of the group has made progress, some through adversity, and one key to that progress has been persistance.
That can be hard to fit into a daily routine but the rewards are great if you can hang in there.

My goal for this Saturday is to get beyond six miles and run seven miles for the first time.

JUST ME AND THE ROADKILL

Hey this is serious stuff. When you get so bored that road kill ahead brings anticipation you've got a problem. When you get to the six mile runs there comes a time when the same old scenery becomes drab and lifeless. What will 7 miles, or 10, be like? I did accomplish another 6 mile jaunt this morning. Normally I run "plein ear" so to speak and haven't used an mp3 or radio to help pass the miles. Last Sunday I had an fm radio strapped to my arm. I enjoyed it. Only got tangled in the cord and flung the ear buds a couple times. Today I used it again. Problem is you hear music instead of cars. There were only two today and both surprised me.
Last evening at group session only a few of us were there. We didn't get the e-mail until after we left home. Jamey had to stay longer than expected with the producers of a DVD on back pain exercise he is doing. After visiting and sharing our running progress and problems some ran and some left. I ran one circuit and quit. Still recovering from Sundays 6 miles and it was 89--and so on.
The new plan is to meet early on Thursday morning, as a group, and appear on the Indiana News Center broadcast. Then run a couple miles and go get breakfast. We'll be in downtown Ft. Wayne, right where the F4F Marathon starts in September.
I don't know where breakfast will be but after two miles I will stink. Sort of like old vegetable soup right before you throw it away. Which brings me back to roadkill. I think having a running buddy or two to share the workouts with is a good idea. That was the theme of Jamey's early morning broadcast a couple weeks ago. Not just for the companionship but the accountability.
In the meantime I'll keep on venturing out on my own, running all kinds of thought processes through my brain as I run.
Don't step in that!

IS IT A WALL OR JUST A HURDLE

Today, after having returned from vacation last Friday night and spending yesterday in household recovery mode, I ventured back out on the running part of my life. What a pleasure to get out in our comfortable weather. I picked a new set of roads to run this morning so there were new sights to see. I maintained a run the whole time with the exception of waiting on traffic at a couple cross roads. I made six miles. Less heat and humidity helped me cut seven minutes off the time it took to run the six miles in Florida last week. Here's where the "wall or hurdle" dilemma comes in. Upon finishing and during the last few hours I am physically drained and lacking recovery in my legs. Is this all I'm going to be able to do? I don't think I could have gone much further today. Hopefully this is just a hurdle that somehow I will break through soon. I am becoming increasingly aware that September 27 is just over the horizon.
Oh, by the way, I'm a six mile man with a two mile bladder. Thankfully in Ohio we have lots of cornfields.
And another tidbit of info. My daughter informs me that mile 10 and 11 of the Fort 4 Fitness Run are a gradual up hill run. Does that mean 12 and 13 are down hill? Hope so.
Time for a shower--the flies are after me.

RATIONALIZING MY DAY AT BILTMORE

It was a workout. Believe me it was. Well, I didn't run anywhere but I sure walked a lot. Up and down hills. Up and down stairs. There are a lot of those in a five story house with 250 rooms. And acres of beautiful gardens. And a farm and a winery.
As we wend our way back to Ohio we do plenty of sitting so today's visit to Biltmore was an enjoyable break. We really enjoyed our visit--it is an awesome place.
We'll be home soon and I want to repeat my 6 mile as soon as I can.

ATTAINED NEW GOAL--TOOK IT'S TOLL

At a quarter to seven this morning I got back in the saddle, so to speak, and began my run. After so many days off it felt good to be back on the trail at the nearby park. It did cool down last evening and Cyndy and I took a mile or so walk. That was leisure after the miles upon miles we walked at Disney World. This morning was like most have been here. Humid and already heating up. I was soon joined by a number of other runners and walkers. I was the first one there and the last one to leave. Guess that none of them were going to go six miles. THAT'S RIGHT--SIX MILES. I made it to six so hoping I'm not too far behind schedule. Today is group training day and I miss the others in the group. Next Monday I'll catch up on how they are doing.

It is taking me a lot longer today to recover from my run. Legs weak and achey and I'm just plain tired. Thankfully no cramps or anything. Tylenol and an hour nap so hoping I snap back by evening. The heat index is around 100 right now so I suppose it was pretty high this morning. Craving water and I thought I had hydrated pretty well. So I'm sipping water constantly. There was a strong impulse to quit at four miles, then at five, but I'm glad I stayed with it and made six. I feel good about that now that I reached that level. We will begin our travels back north in a couple days so another opportunity to do six may not arise until we arrive back home. Glad I got it accomplished.

DOING IT ALL--WITH WALTS HELP

We have been in Florida for two weeks. Week one was filled with visiting with family and some beach time. I was able to do some running in the mornings so I felt like I maintained my schedule to some degree. This past week we traveled to Disney World for a few days. On average we were in the parks about 14 hours a day. I didn't wear a pedometer so I have no idea how many miles we walked. A lot. I didn't run at all. We did it all--rides, shows, shopping, dining--amazing things, especially for a technology fan like me.
Today we have returned to Mom's home and it has been a day of rest for sure. Tomorrow morning I will get back on track and run. I promise.

As you can see from the pictures, it took a little magic to get me from the frog to my reign as King Arthur.

FIVE ON FRIDAY

After some procrastination I headed out about 7 a.m. and started a run with no plan as to how far I would go. As it turned out the humidity and temperature were a bit more tolerable and I was able to do 5 miles. While I should have been doing six miles it was all I could do at five so I stopped and stretched and headed back to the house.
Tomorrow I'll rest and hopefully on Sunday morning I will try for six.

WEDNESDAY--AN EARLY RUN

This morning I started earlier in order to be more comfortable. The temperature today was to hit 95 with 100% humidity. I wanted to do a three mile run so I started at 6:30 a.m. No matter, it was still difficult. I ran as much as I could but found that I did have to take walking breaks. I just couldn't call up much energy. Made the three miles, stretched, and headed back to the house. Weather prediction held true. This evening we are out on screen porch for first time today. I'll decide in the morning about tomorrows workout.

EARLY TO RISE---OR DIE RUNNING

I got out yesterday morning for my first attempt at running down here in Florida. I headed for the trail in the nearby park and began at about 7:15 a.m.. It was already up in the seventies and dripping with humidity. The trail is excellent and follows the perimeter of the park and is roughly a half mile long. As is usual for me the first part is the hardest, making me think "this isn't going to work". After the first half mile I got in the groove though and it got better. I didn't know how far I would go and started with three miles in mind. Two miles running and I was able to keep on going--so I did. After three I did walk for a short way and then had four miles in mind. (The humidity was oppressive--I sipped some water along the way--and wiped sweat. My sweatband was soaked.) I made the four miles and kept on chugging. TO MY SURPRISE I MADE IT TO FIVE MILES. After not being able to try for that last Saturday this was a great feeling.

THE THIRD & THE FOURTH

Yesterday was a busy day getting ready to leave for vacation, last minute shopping and finishing the many things that need to be done before heading out. In the afternoon we made a trip to Ft. Wayne and after several stops we went to our daughter's home to await their return from their vacation trip. While there I ran on the path in Hunter's Point and Chandler's Landing. It is three miles.

Today was mowing, packing and last minute items to get my big list all checked off. I did get in a two mile walk. I plan to keep up with our schedule while in Florida. Will try to get some postings on here while we're there.

Happy Fourth! God Bless America!

OH C * * P

Well on Monday everything went down the drain--so to speak. I awoke at 4 a.m. with the flu and spent the day dealing with that. Couldn't go run Monday evening as planned. Recuperated and finally got to try out my weary bones. Was able to run three miles so felt that I had bounced back pretty well. Am hoping to go back out tomorrow and do the same. My schedule for this week is all messed up so I think I'll repeat this week's schedule next week. That way by late next week I should be ready to try for the five miles that were scheduled for this Saturday. Somehow I'll combine vacation and training and keep up.

SPACE WALK SAT., RUN ON SUN.

On Saturday there wasn't any time for a run since we were at the United States Air Force Museum. There was plenty of walking, miles of it in fact, as the place is huge. What an enjoyable day. As you can see I did manage to get in a space walk.

That meant that my four mile run needed to be today so mid morning I headed out. Temperature was low seventies and it was overcast and breezy. Very comfortable. So was my running. Two short walking breathers was all I needed. Again my heart rate was on target and again the last half mile or so it did reach the 140-145 area. Guess that is just the way it is going to be. It will be interesting to see how it goes when I go to five miles some day soon.

Tomorrow I'll be going to run in New Haven on the River Greenway Trail. That will be a first and something I've wanted to do since spring. We have no scheduled group session tomorrow since so many can't be there. I will join Kylee and possible some others for a run. More fun and motivating to work out together.

KEEPING UP WITH THE SCHEDULE

It seems that it is getting more difficult to keep on track with the daily training schedule. Conflicting activities and weather seem to be the biggest roadblocks. I finally got in two miles on Thursday and then today I rested. Tomorrow I should be running four miles but that won't happen as we are going on a bus excursion to the Air Force Museum in Dayton, OH. So my plan is to run on Sunday sometime. With the daily thunderstorms we have it is hard to plan a time and the oppressive heat and humidity in the afternoons when it isn't raining is hard to take.
We won't have a group get together on this coming Monday. I'll alter my schedule and still get in the needed miles. There is more travel coming up but I will be able to keep training while traveling so it will be o.k..
I monitored my heart rate yesterday and it was interesting that as I ran the two miles it was at 120 to 130 for a while and then stayed in the high 130's. Then on the last half mile or so it went on above 140 and stayed between 140 and 145 until I finished. That is in my do not exceed area so hopefully it isn't harmful. I went back to normal pretty fast after I finished and that is good. I don't run fast but am able to stay at about the same pace the whole distance and I am glad for that. Always seem to average about 4 miles per hour.

MONDAY GROUP RUN

Our group session on Monday went well for me. It was scheduled to be three miles on the paths at the Aboite New Trails where we meet. After some discussion and questions with Jamey we headed out for our run. Jane and Cindy were both recovered enough from their ankle and leg injuries to walk the course. I ran the three miles with the exception of the 100 yards or so of the path along the little league fields. It was jammed with kids and parents so I walked there. My pace is slower than most of the others so they gradually outpaced me. According to the time it took me I ran at 4 miles per hour. My heart rate was 120 shortly after I stopped when Kevin and Roger reminded me to check. (I didn't have my monitor on) Within a minute I was down to the 70's so that was good.

I have been checking each morning when I get up and am consistantly in the 50's, only once being up into the 60s, so my recovery from the previous days workouts is doing well.

Yesterday (Tuesday) was a 0-2 optional day so I chose to just walk some. It helped get the kinks out--I was a little sore from running nearly three miles straight for the first time. Today is to be a two mile run day but it has been raining all day so I haven't ventured out yet.

IT'S GO FOR 4 DAY

Today the schedule is at the end of week three of the "Go For Distance" plan. It is the go from three mile runs to four miles. It was a busy day with a lot of activities packed in. We finally got home at 8 P.M. and I procrastinated and made up excuses to just wait until tomorrow. Forced myself to get to it and we loaded the bicycle for Cyndy to ride and went over to river road. I began running right from the start, and I knew I should run a mile or more as I have been doing that. I didn't stop running until I got to the two mile point. Stopped briefly for a quick photo and started back. A short walk and then more running. I wasn't feeling any muscle fatigue and kept running with a couple short walks. Finished out running to the end. I ran more than three miles of the four miles. The only bad part of today's run was that the soles of my feet hurt and burned toward the end. Maybe my shoes are wearing down. I received a pair of Baluga running socks for Fathers Day so I will try them out and see if they help.