A.M. and P.M. add up to 3.22 miles.

I double dipped today. This morning I participated in a walkathon at the school that was an opportunity for the students to gather pledges and walk to raise some funds for the all weather track campaign. So I walked and ran some too. I covered 1.5 miles in the 30 or so minutes that Cyndy's first grade class did their stint.

This afternoon was our group session--which we did outdoors. We gathered at Liberty Mills Rd. and Homestead Rd. west of Fort Wayne on the trail system. We were participants in a photo shoot involving runners, walkers, bikers, even some kids on scooters. We made a number of trips back and forth on a section of the trail along Liberty Mills Rd. Altogether we covered a distance of 1.72 miles and a good part of it was running. Afternoon running is definitely on the warm side. We wound things up in less than an hour. I tried to smile a lot when I was running just in case the camera happened to be pointed our way. Thankfully I am not having any physical issues. Several of the group are dealing with some soreness and injuries. So I'm knocking on wood, crossing my fingers, and smiling when I run.

5K TODAY

This morning I did a 5K for my workout. Just me--no other runners. I went east on the river road and ran and walked for a mile and 6 tenths and then returned to the start. I am making progress on the running part and getting some distance to each segment. I still need to walk a bit in between to recover but definitely I am getting some distance to each run. The first time I timed 3.1 miles a few weeks ago it took me 50 min. 50 seconds. On a workout last week I checked the time when I reached the mileage and it was 50 min.. Today my time was 48 minutes.

Sunday Surprise

This afternoon I headed out to run not knowing what to expect. This whole past week has been one of catching up, physically at least, from our trip out west. Just couldn't get past early exhaustion on my sessions. Yesterday I did nothing. We watched a softball tournament. So when I decided to get out today I headed over to the addition across from our home and followed the circle of streets. Each round is .40 miles. I walked the first round then ran the second and then alternated walking and running each round. I did 6 rounds so I'm pleased that I could run half of them and get in a total of 1.2 miles running. Exceeded my expectations and since we will be concentrating on building distance I'm feeling much more optimistic about keeping up somewhat with the younger runners in my group.
It was around 70 today and I did my workout at that temperature. Quite a difference in the sweat level compared to my usual morning workouts in the cooler temps. Hate to think what it is going to be like through the summer months. Good thing I like getting up early.

PLYOMETRICS

We learned something new at training last evening. We were at the ASH Center for the last time since we will now be doing our training out of doors. We are going to transition from running by minutes to running by distance as we continue to develop our running ability. A new set of exercises were introduced called Plyometrics. For a description of them do a search on the computer. I found a formal description at wikipedia.org/wiki/Plyometrics. It involves jumping--which we did--both legs, one legged, take off on one and land on the other. I thought I had already found and used every muscle but not the case. Today I have sore spots.

Yesterday morning I walked a couple miles to get some time in but didn't overdo it since we were doing group training last evening. Today I did the same thing, walked two miles, but only ran for a short distance as my knees and ankles are very sore.

GETTING BACK TO NORMAL

We had a great trip to Colorado. It was all too short. On Friday we went to the state track meet from the airport, and watched again on Saturday as granddaughter Lauren and her team mates set some new school records and place third in the state in the 1600 relay as well as place well in the distance runs. The highlight of the weekend was, of course, her graduation on Sunday and the party after. We flew back home and finally got into our own bed on Monday night after midnight. Yesterday I was too exhausted to do anything in the way of workout.

I did get in an hour of running/walking on Saturday morning. It was easy to get up bright and early there as I woke up on eastern time every morning when it was only 4:30 a.m. I got winded more quickly on my runs. Son Tim usually runs 8 miles in the morning so on Sunday morning we planned to head out together. He running and I would be on a bike. Didn't happen as there was way to much to do to get ready for the party.

Today I finally got with the program and did my run/walk on the river road like usual. Did five miles with lots of running segments. I tried to run every time I recovered and went as long as I could each time. I didn't dwell on the times as much and instead tried to cover more ground at a quicker pace. It worked out well and I felt like I made progress, especially after being off my routine for the last few days.

HAVING A BALL

This morning started on an early note as I traveled to Fort Wayne Physical Therapy for a brief session that was on the Indiana News Centers broadcast during the 6 to 7 AM News. The stability ball and how it is used was featured. Rhonda, Kylee and I did three of the many exercises that can be done using the ball. Again, the ones we do are for strengthening our core muscles and that will give us a good, stable foundation to make running easier.

My running session today was a thirty minute run/walk. I was able to do the running segments with more ease and for longer times again. What a relief it is to reach a new level. Yesterday I took a break from running and did core exercises only. (Some of the ones illustrated on the Fort4Fitness Challenge web page on the IndianaNewsCenters website). This afternoon we leave for Colorado to visit our son Tim and family. Grandaughter Lauren graduates from high school this Sunday. Tomorrow and Saturday she runs in the State Track Finals in three events. We're going to have a great weekend.

I hope to get in at least one training session while we are there. The trail system there is awesome.

THIS IS NOT BULL

Because I had a number of things to do today, and my legs were very sore from last evenings workout, I decided to do a 30 minute session today. Today I tried out a new road. Actually same road along the river but went in opposite direction. Saw some new scenery. I walked a short way to warm up and then began running. After noting my start time I purposely avoided looking at the time. I ran for quite a while and then started to tire but not enough to stop. I tried something that some of my group suggested last evening. I focused on making it just a little further--to a mail box, bush, stone, or whatever was just a little way ahead. I kept at it and then checked my time when I was flat out getting starved for strength in my legs. I had gone just over 6 minutes. Wow. That's a new one. I walked for a while and then when I reached the 15 min. mark I turned and headed back. I took off running again and used the same routine. After a while I went down a slight hill and then started back up. Made it to the top but that was it. Had to quit and walk. 7 minutes, 10 seconds. Shocker.
Up ahead was a field that I had passed earlier but the first time by, the cows and the bull in the field were away from the road. Now they were by the road. As I approached they were curious as to what the guy coming by was doing. The bull was VERY curious and followed along the one strand of electric barbed wire. That wasn't much between me and him so I RAN for another minute. Even if you are pooped you can still run with a bull cheering you on.

So all in all it was a great 31 minute workout. Two miles and I really shocked myself when I was able to surpass the 3 and 4 minute runs I had been doing.
Last night at our group workout we concentrated on 5 basic core strengthening exercises. Leg lifts laying on back and on sides. Planks. Lunges. Squats. Lots of repetitions.

Today was a comfortable day to be running and walking. I wore a yellow tee shirt and RED shorts.

SATURDAY IN THE SUN

A nice comfortable day today. Shorts and Tee Shirt weather. Cyndy and I went over to the river road this afternoon and she joined me in a workout. She walked and I walked and ran. After a little walking to get warmed up I started to do some runs. Three minutes and then some walking and repeating the three minutes running. Got in 6 runs. She turned back at the 1 1/2 mile point and I went on. I went three miles today and it was exactly an hour. Will take a break tomorrow.

My Friday Workout

I went over to the river road and followed my usual route. Got warmed up pretty fast on a cool windy day so took off my windbreaker and stashed it to pick up on return leg. I stretched first and then started walking a short distance and then did my first run. Checked when I got to be uncomfortable and it was just over three minutes. Walked three and then ran three again. Repeated this pattern 5 times. Tried to push to 4 minutes but it was too difficult today. I watched for the 3.1 mile mark and checked my time---52 minutes today. Not quite as fast as last tuesday. I kept on with walking and turned around at the 2.7 mile mark and headed back. Now it was into the wind. I tried another 3 min. and did it. The rest of the way I alternated walking and then running a minute or minute and a half when I felt ready to do it. Total distance today was 5.42 miles. Total time 1 hr. 33 min. I made sure I did some stretches as soon as I could to avoid a stiff and sore evening. Wore my new pair of running shoes today and got along very well. I'm not having as much discomfort in my left foot as I did a week or two ago. I'm concentrating more on keeping that foot in alignment and not letting it turn out.

This is the end of week ten. We started at the beginning of March with the two weeks of walking and exercises. Then we went into the run 2 minutes walk 4 minutes 5 X which put me into three weeks of discomfort with hamstring problems. I was unbelievably tight and maybe pushed too hard at first. It took three weeks to get back to the 2 minute run routine. Even with the progress I have made since, I am lagging behind the younger members of the group. (They're all younger) But on the other hand I have made great progress. And there are still 140 or so days to go and I know I will be able to make the 13.1 miles.

Running is High Tech

Today we had a very informative visit at the Three Rivers Running Store. Shoes aren't just shoes. Each of us have particular anatomy and running gaits that require various support structures in the shoes. A trained technician can watch a person run and video walking and running on a treadmill and suggest the proper type shoe. Clothing is designed and made from materials that reduce discomfort, wick away perspiration, and even have specially made stitching and seams to reduce abrasion. There are many energy drinks, bars, gels, and supplements. A variety of accessories have been created specifically for runners--some are quite ingenious. The combination GPS-watch-heart monitor-stop watch-lap timer-calorie counter is more sophisticated than the equipment that Armstrong and Aldrin had when they landed on the moon. (This is true) The average life of running shoes is 4oo to 500 miles. A good pair of proper socks is definitely required and generally outlast every day socks by a long time.

Yesterday I laid off and did not work out or exercise. Today it was rainy and cold so I spent a half hour on the treadmill then did my stretches. This morning on the early news Jamey discussed treadmill workouts and techniques. It was the first time I've seen someone walk backwards on a treadmill.

An added tidbit of info. There are a variety of ways to lace up shoes to give better fit and comfort. Go to the New Balance Shoe website and you will find info on that. Under a topic "Lacing"

68 AND RUNNING

When I awoke this morning all was well. I have reached 68. I'm thankful for a great life! I am blessed with great family and friends. The trials and tribulations of life are minor in comparison to the great blessings I receive. Thank God for that.
How could I have ever imagined that on my 68th birthday I would feel more fit and energetic than I have for years. I have to include as one of my blessings the opportunity to be part of the Fort4Fitness Challenge. My physical self and my attitude reach new levels every day because of Jamey, my workout buddies, Cyndy and my family, and the many people, (many that I don't even know) who are encouraging me and making me accountable. So here's what I did today. I went 4 1/2 miles in 1 hour and 12 minutes. During that time I ran 3 minutes then 4 minutes five times then added 1 minute walking 1 minute running until I finished. So I guess I got off my plateau. What a great feeling.
I will miss the Warbird 5K (3.1 mi.) run that most of the group will be running in on the 17th. It will be an opportunity to see how a supervised event works and feels. Most all will run/walk the distance. So today after I ran three minutes right off the bat and then after a brief walk I did four minutes I decided that I would see how well I could do by the time I reached the 5K mark. I did it in 50 minutes and 50 seconds. I DID IT.

Always a new twist.

Yesterday I worked out early in the morning on the treadmill. It was going to be my only opportunity. I covered two miles at a brisk pace and then showered and we headed on to church and some family activities in the afternoon.
Today at our workout Jamey added some new twists to the exercises. It raised the level of difficulty. I was able to do them pretty well except for the side planks. They went like this: Lay on side. Support yourself on elbow and feet and hold in a rigid slanting position for 30 seconds. I only made about twenty. Didn't do too bad on all the other positions as we rotated through them. 15 stations two times--second time through some were different than first time.
We warmed up before the exercises and I walked two minutes and then ran three minutes.
On Thursday we will be meeting at the Three Rivers Running Store. They will advise us on shoes, clothing and equipment. After we will have the opportunity to run on a trail that is close by. Tomorrow I hope to do an hour to an hour and a half on River Road. I want to do at least five of the three minute running segments.

Change of Pace

On Friday we went on a trip to Indianapolis to get together with family. Didn't get in any workout or exercise. That meant that today I definitely had to have something on the agenda. Fortunately I was able to fit an hour in between grandkids ball games. Daughter Carolyn and I took off on the pathways in her neighborhood in Fort Wayne. She pushed Eliza in the stroller and had Mila the black lab who kept pace along side. We did three miles in an hour, much of it into a headwind. Sometimes the wind along the lakes would blow spray enough it would splatter us. So at least I can say I accomplished some exercise today. Not as much as usual though so I will try for something tomorrow. It is going to be a busy Sunday with little time to get in some effort so my goal is to get out early in the morning.

Progress? Hmmmm..

We had a question and answer session at today's workout for a while at the beginning of the hour. We discussed plans to participate in the Warbird Brewing 5K coming up in a few weeks. It is an opportunity to experience the workings of an actual run. Some will run a lot-- others will walk a lot. There were numerous questions about the various side effects as a result of our training and how to deal with them. A wide variation has developed in the training level each of us has attained to this point. We each must develop at our own speed, work hard to progress, and overcome the discouraging days. Everyone has made progress--no question about that. One thing that is bothersome to a number of us is that we seem to be stuck on a plateau, and progress and motivation is elusive some days.
As usual, Jamey helps us sort through it all. We did do a number of the more important exercises after a 5 minute warm up walk/run. Jamey coached me as I ran to help me with the positioning of my left foot. Letting my foot turn out is what is causing the pain I have. I do it without realizing that it happens. The right one doesn't seem to do it.

Yesterday, even though I planned to work out, it never happened. One thing came up after another so that put me at attempting something today. I found it hard to get going and easy to figure out ways to avoid it. Finally I did do some walking and running on the treadmill here at home. I just felt drained and my attempt at running wasn't near where I wanted to be. After a mile I slowed down for a cool down walk for a couple minutes and gave up. I did do a good session of exercises and stretches though.