Brisk and Breezy...Not so Easy

Yesterday at our regular group workout we did two sets of the exercises and I have to say that I am doing them with a bit more ease. I did fail to hold the full time on the side planks though. At any rate they are a bit easier for me. And the after effects aren't as uncomfortable as they used to be.
I waited and watched the thermometer today and when it finally hit 50 I headed across the river for a road workout. I was anxious to see if I could do the 3 minute runs again. I DID. I had a cold head wind and at first regretted taking off in only a long sleeve tee shirt. I warmed up fast though and probably would have been a bit warm in anything heavier. After only a hundred yards or so of walking to get warmed up I did my first run. Made the 3 minutes and was happy. I walked until I had recovered and did another. It was tougher, partly because the terrain was slightly hilly. It was around 6 minutes before I felt like trying another and it was really hard to make. It did it and had to concentrate on a sign down the road as a goal. Made it to the sign and then only a short distance more for the 3. I repeated that sequence two more times but it was so hard. But that was my five runs. Hurray! The last one was right before I turned to head back to the car. I had gone 2 1/2 miles right at 45 minutes. I walked back but occasionally would run for a minute or so when I felt so inclined. Having the wind at my back was much more comfortable. I'm glad that I did my workout out in the wind on the road because those conditions are harder to deal with and good practice for marathoning. The results for the day---5 miles, 1 hour 30 minutes, 5 three minute running segments and a few smaller ones for good measure on the return leg. Hopefully I am catching back up to the training schedule. The issue with my ankle and ham string certainly put me behind as far as the running segments of the schedule but the last two weeks I've progressed and moved ahead. Some time this week I'll see if I can do a 4.

A DESIRE TO RUN and BLIND FAITH

On Saturday morning we went to the IPFW campus to watch the 5K. We wanted to cheer on our daughter Leslye as she ran her first 5K. When I began the FORT4FITNESS CHALLENGE she picked up the tempo of her visits to the fitness center and began to get into running. She and her friend Lori entered the run and succeeded. How cool is that? That's them in the picture on the top. The picture on the bottom is an inspiration--a motivator--his name is Joe and he is blind. With the guidance of his running partner he completed the course and very well. He's a good runner. She guided him with voice prompts and also a short piece of rope. Again, how cool is that?
I didn't work out on Saturday but today I did get back into the routine. Cyndy needed to do some work in her classroom at school so I used the school facility to do my workout. It was about a 45 minute session and I walked/ran and THIS TIME I GOT IN 5 THREE MINUTE RUNS. Another goal reached. Hopefully I will repeat this next time out doors and then I will move on to the 4 minute segments. I did do a pretty good set of exercises today too. So all in all, a good weekend. (Leslye says that coming up toward the finish and hearing all the cheers and encouragement is quite a rush)

Oh Boy--Those Were The Days.

I find it easy to get discouraged. So I have to have a "be patient session" in my mind when I can't do what used to be easy. Just take off and run for instance. Today I did my 5 mile session and did four 2 minute runs and one 3 minute run. The rest was brisk walking. But what a struggle. It's 80 out. I wore the wrong shoes (judging from the aching feet I have). It took me 12 minutes longer to do the 5 miles. So it wasn't an easy workout.
Now consider this: Yesterday was Grandparents Day at my grandson Ethan's school. I was so pleased to be able to be there. As was he that I could be a part of the school day with him. The first thing the third grade did after introductions, etc. was go to Physical Education. It was their day to run the mile, which is one of the requirements to earn a Presidential Fitness Award.
They got all lined up and when the whistle blew off they went. Fast. About 50 yards out Ethan lost his right shoe. He didn't even slow down--just kept on running. He ran the mile with one shoe on! And finished fifth out of all those kids. 9 minutes--33 seconds. Believe me I thought about that a few times today when I wanted to quit early because my left foot was killing me. Back in the good old days, when I could run at will, I only got impatient when I couldn't get back out to run and play some more. Now my impatience is aimed at my inability to get my body to do what my mind thinks it should be able to "just do"--like it used to.
After I got back home from the walk/run I went through stretches and exercises and realized they were not nearly as difficult for me. At the beginning of March I was barely able to do one exercise or run or even walk much of a distance. So here I sit, with a bag of frozen peas on my left foot, thinking thankful thoughts about the last month and a half and looking forward to the coming weeks. I can't wait--I can't wait...

BUT IT'S A PERFECTLY GOOD BELT.

Not too very long ago I bought a new belt. The one I wore most of the time was getting pretty ratty and I had put in an extra hole or two to make it bigger. Well guess what? I need a new belt. I could put some extra holes in this one to make it smaller but I don't need 8 or 10 inches of extra belt extending around my side. So goodbye perfectly good belt. (Gosh I love this) And I'm glad I still have some older pants and shorts around that I am starting to fit back into.
Yesterday was rest day and I did that. Today I only walked a mile in anticipation of our work out this afternoon. Our session was very interesting. We as a group have begun to know each other and rely on each other for encouragement. Yet, we really don't know much about each other or our motivations to tackle something like a fitness and running program of the magnitude of the Fort4Fitness Challenge. So we each had a turn telling about ourselves and how we ended up doing this. Very interesting and I feel closer and more involved with each of my team members. It was a good thing to do.
Tomorrow I will try a repeat of my walk/run of a couple days ago when I finally could click off the 2 minute runs. If it feels right I'll see if I can get in some 3 minute runs.

A Few Steps Forward

Last evening at the group workout we did a 5 minute warm up and then went through two cycles of the exercises using the various equipment and some floor exercises. The monster walk, forward and sideways, with appropriate gutteral utterances was the new highlight for the session. I got through the workout with a bit less difficulty and was surprised that my muscles recovered more quickly.
This morning I did an outdoor road workout and made some forward progress. I did 2 minute runs 7 times which is a first for me. Altogether I covered 4.8 miles in one and a half hours of walking/running. My feet have really hurt this afternoon so I soaked them in cold water for a while. Hopefully that will help them recover. Did some stretches before and after.
It was another beautiful morning and the jaunt along the river was great. There were a number of people mowing their lawns so I guess spring is here for sure.
I didn't see any buzzards stalking me.

5.2 miles!!!

It was a really nice Sunday afternoon. We were visiting Cyndy's dad in Rochester IN. and I headed out on the trail network there to get in some training. It follows the golf course, the woods and out around the airport. I was able to walk along at a pretty good clip and did a few 2 minute runs, which left me pretty breathless. All together I covered 5.2 miles which is a new level and did it in 1 hour and 35 minutes. The September Marathon is set up to allow an average of 18 minutes per mile to reach the finish before the course will close. That is roughly where my time put me. Naturally I want to finish sooner than that and I will. Just nice to know that if I took off today and kept at it I would make it. Got wet feet out by the golf course and that is not good. Very uncomfortable. So don't run through puddles unless you have to.
This afternoon is group workout. I wonder what we'll get to do to broaden our running horizons today?
A great thing that is happening is more and more people are telling me that they have started on a walking, running, or exercise program. We're making a difference!

A GOOD FRIDAY

Once again I headed to the river road to do my run/walk this morning. This time though I wore running shorts and tee shirt. The warmer weather is great. I did my usual circuit of 3.2 miles and ran some 1 minute and 2 minute segments. I just can't break through into longer times on the runs. Did a longer period of stretches both before and after this time. Not as achey tonight.
Tomorrow will be a day of rest.

AN INTERESTING DAY

IndianaNewsCenter starts everyone's day at 5 a.m. if one is so inclined. Normally I'm not. I used to always end up waking around 5 a.m. but since this training has been going on I sleep longer. I usually won't wake up until the alarm at 6:30. This morning was an exception. I had to be at the Fort Wayne Physical Therapy office out southwest, just beyond Lutheran Hospital, by 5 a.m. so that we could do live coverage of some of our basic workout exercises. It was fun but made for a long day. The segments were part of the morning news and also have been posted on the Indiana News Center website. I did a variety of things today in Fort Wayne. Met a client, delivered a geode to my grandson to use at school, did some shopping, and I also got in a mile or so of walking out at Indian Trails park. Then at 5 p.m. we met for our Monday session. We always seem to have questions for Jamey about technique or aches and pains. We covered them and then went outside to work out with walk/run in the area around the Academy of Sports Health Center. 74 degrees and wonderful.

ON THE ROAD AGAIN

Finally...able to do a road workout again. Did a 3.2 mile jaunt which was a mixture of walking and running. It went like this:
2 minute run, walked 8 minutes, ran 1 minute, walked 6 (5 times) then ran 3 minutes and walked the remaining 12 minutes. I just couldn't do more than a minute running at a time through the middle of the workout. Don't know why--some possibilities might be: I fasted in preparation for blood tests this morning. Or, my breakfast was mainly fruit this morning and no carbs. I was headed into the wind the first half hour. The 3 minute segment didn't seem as hard when I finally got to that point. I was able to keep going so I did and got to the 3.
Some observations along the way. The windbreaker came off fairly soon as I heated up pretty good. Then it was a nuisance so I stuck it in a bush and picked it up on the way back. About the time I hit the part where I couldn't struggle past a minute running I noticed a buzzard kept swooping back and forth over me. His shadow criss-crossed my path for a while and then he was gone. I zoomed in on the photo above when I put it in the computer and discovered that my left foot was turned out and not straight. Sorry Jamey. (He has had to caution me a few times about walking and running that way ). Stretched out when I got back to the car. All in all I did pretty good today.

Break Day

According to our schedule we plan our week of workouts with some days off so our muscles can adjust and recuperate. This is actually more productive than day upon day of training. It is a great day out weatherwise (finally) and I am wanting to go out and run and walk. (Am I addicted?)
Going to rest though and listen to Jamey and to my knees. My knees and feet are hurting.
I am going to enjoy my afternoon by doing some bird watching. No leaves yet so it is easier to spot some of the birds that migrate through and are only here for a few short days.

THE ATTACK OF THE EXERCISE BALL.

Tonight we worked out with the various weights, balls, elastic straps and other assorted devices along with forward, backward and sidewise lunges. Went through all the stations twice. About 40 minutes worth--after ten minutes of walking/running. One of the easiest of the exercises was to sit on one of the big green balls, balance oneself and do leg lifts. I did a backwards somersault at one point. But that's not surprising--I fall a lot. I did a not too graceful roll and up I came. Walking sidewise with stretchy straps on our feet was a new one. As was the case last week I have found leg movement difficult since I arrived back home. Earlier today I walked a brisk mile. So this was a good workout day.
I only weigh myself once a week and when I did yesterday I found that I was down a few more pounds. I have lost 11 pounds in about 6 weeks. The workouts, run/walks and cutting down of meal portions is starting to show. So I am making progress--not as fast as some but still getting further day by day.

Progress Today

Today I went 3.5 miles of walk/run in a one hour workout. The running was mixed into the walking. 10 minutes of walking and then 2 minutes running. Five times. Then some of the basic exercises. Each run had me at my limit. I'm hoping this week will be a breakthrough and I can get to the 3 minute level.

Cold Day....Warm Fuzzy

Today was the culmination of a few short weeks of activity by hundreds of volunteers to accept the challenge and raise BIG BUCKS for the trails system extending from New Haven on the east to Aboite Trails on the west and north toward the Dupont Rd. area. It will serve thousands with a seamless connection of walking, biking, running, rollerblading trails. 40 miles of them. Indiana News Center spearheaded a campaign in response to seed money of $10,000.00 from Oprah's Big Give. Today as the effort culminated with a celebration of runs, walks, biking and a community party at Headwaters Park it was announced that the community response generated over a million dollars. Oprah's film crews were taping all day at the events and Ft. Wayne will certainly be a part of the final episode of Oprah's Big Give on Sunday April 20th. Several sections of the trails can now be completed and joined together with the existing system.
It was a cold and wet day and yet thousands braved the weather to participate. Tony Dungee and some of the Indianapolis Colts even came to help celebrate. A number of us on the training team helped man a booth at two of the locations to encourage anyone interested in following a program in parallel to ours to watch the Indiana News Center broadcasts and website for the weekly step by step program that they can follow. Each of us will soon be blogging on that website.
Today wasn't a workout day for me as it should have been but a few hours out in the cold and wet on the concrete was a test of undurance of a sort. Tomorrow I'll get back at it. In just over a month of step by step effort I am more fit, flexible and surprised at how good I feel and what I can do. And I've lost 8 pounds--a nice side benefit. If I were not a part of "the group" I would still be back at my sedentary square one. All of us in the training group can partner with many through the broadcast and internet media so all can benefit from the inspiration and encouragement needed to succeed.

Progress and We're On TV

Today Mary Collins did live remotes on the morning news with Dr. Jamey Gordon and Kevin from our group. It was a kick off to the public participation in our endeavor. This isn't just about those of us who are fortunate to be in the training program, it is about how we can inspire many of all ages to join in. As was the case for us a few weeks ago it is about starting with walking (correctly and efficiently) and building from that to the running. Good things happen along the way. All of us in the group can do so much more, feel so much better, and see how we are making progress.
This Saturday many of us will participate in the fund raising activities that Ft. Wayne and surrounding area have developed as participants in Oprah's Big Give that will raise money to develop and finish segments of the miles and miles of trails that stretch across the area.
Today I walked a mile on the treadmill just because I knew it would make me feel good. Our group workout was going to consist mostly of exercises so I wanted to get some walking in. At the workout we did two repetitions of the various exercises using weights, exercise balls, balance platforms, lunges, lifts, etc. That took up most of the hour. Tonight I have aches. No pain no gain.

Outdoor Workout Today

We have a fitness trail in Antwerp, only a mile or so long, but it is paved and joins up with our park and then some city streets that can be utilized. Today I did my running/walking there covering a total of 3.3 miles in about an hour. Batteries went dead in my little GPS unit so I lost the totals. It was working at the half way turn around point and so I doubled the figures it showed me there. I am happy to report that I mixed in several stints of running, some for two minutes and some for one. I am taking antibiotics and allegra for a sinus infection--breathing well wasn't one of my strong points today. Yesterday afternoon was when I got the two skin cancer spots removed and the incisions and stitches are a little tender today but not bothering me much. What I noticed the most was how much the wind affected me when I did the return portion of the trail into the wind. It seemed to make it a little more difficult.
I'm fortunate to have the free time right now to be able to put in an hour or two a day on these workouts. We'll be doing exercises at the group session tomorrow evening so I hope to put in some time walking/running early in the day tomorrow. (Can't believe I am looking forward to doing it but I am.)

Beware What's Hiding in the Closet

Tonight's group workout went well. Our fearless leader Dr. Jamey Gordon was back from his run in the St. Louis Marathon. I hope my 13.1 mile time is about what his 26.2 mile time was. 4 hours 25 minutes and a few seconds. After most of us related our experiences this past week working out on our own we did 5 minutes or so walking/running to warm up. Then Jamey went to the closet and got out various torture devices. He had already introduced some of them last week on Thursday but I was on my way to Colorado so this was my first encounter. Various weights, exercise balls, the top half of a ball that you stand on to do squats, etc. and also some variations on one legged squats, lunges and backwards running. I attempted to do each one of the twenty or so different exercises and got through each one although nothing of star quality. The great thing is that I was able to attempt them all with more ease and without hurting my leg again. I have some new tender spots this evening so I know I got to some spots that needed strengthening. I'm feeling pretty up beat and am looking forward to this weeks activities. Weather report says rain is coming so it might mean indoor running. I hope not as I like the outdoor workouts better even if they are a little more hard on me. Everybody in the group is doing better each week and we can see each other improving!!!

What a great Sunday afternoon!

I think today is really the first great day of spring for me. We came home from church and had some lunch and then tackled the lawn work. Lots of raking, we live in a wooded setting, and sticks galore to pick up. And it was a workout. I feel more beat than I do when I get done with a walk/run. It is so good to see everything starting to emerge, the crocus blooming, and the grass even greened up a lot the last few days. One of our resident garter snakes showed up out along the road.
173 days to go until the marathon. I keep that in mind when I feel that I might be falling behind. That day will probably have a hint of fall in the air. So there are two whole seasons to enjoy the benefits of building up to the big day. There will be other big days along the way as milestones are reached. Tomorrow we will get back together for a group session. Just hope to get through it without too much difficulty.

Back on Track, Now to Catch Up.

Today was a good training day all around for me. By 11a.m. it was sunny and up in 50's and Cyndy and I took off on the walking trail that starts at the high school and heads up into Antwerp. Followed it and then back out to school and down the road to where the new highway is being built and then back to school. We went 3.3 miles in one hour. The best part is that I was finally able to do some running..without pain. My right leg (hamstring) has healed enough to allow me to do it although slowly and I got in a couple 2 minute stints. Went through a session of exercises right after and that went much better too, again no leg pain. I was very careful though and didn't push it too hard.

IT'S BEEN A WEEK....TIME TO CATCH UP.

Back from Colorado and trying to get back into the swing of things. It was a great visit....albeit quite busy. The Colorado Outdoor Expo kept me very busy and I put in some long days at the Event Center. 10 to 12 hours on the concrete on Friday which was set up day for the vendors. That about did me in. I caught a cold on the plane I guess so that combined with the drier air out there made me uncomfortable. I did some of my exercises and stretches, mainly to get the kinks out from being on my feet so much. I have been able to get in 45 minutes to an hour of 3 mph walking each day and am about ready to try breaking into a run. Hamstring seems to be feeling much better so I'm hoping it won't go back to making my running life difficult. It was so great to spend time working and playing with Tim, Kerri and the 6 grandkids. Good to be back home though and feels really good to get out and do my walk/run here. I can see that spring is on it's way and the small changes I see after just one week's absense make me feel good. I did finally get a heart rate monitor which I am coupling with my gps unit when I hit the road. I gave up on the monitor with no strap and am using a POLAR FS1 that I decided on. Strap not uncomfortable at all. Oh yes, the altitude that I was concerned about, ....didn't bother me at all. Might have if I had really pushed it though. And I found that I needed to drink lots of water and that helped diminish the headache I had at first. Looking forward to next Monday when we all get together so I can see how everyone in the group is doing.