From Daily Mile:
Your Training for 01/10/2011 – 01/16/2011 |
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| Miles: | 8.31 | Comments: | 0 |
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| Time: | 01:00 | Motivations: | 0 |
| Calories: | 931 | Among Friends: | 27 |
| Workouts: | 2 | Overall Position: | 14231 |
Weekly Report
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Category Archives: My Running
Beating the Treadmill in 5 Minutes
Flikr Image from Zacheverson
I fought the treadmill and I won! A nice picture finish, but I pulled out the win.
This past week we took Nadia to the YWCA for the first time. I ran on the indoor track for 15 minutes and then stretched while Christy enjoyed/endured the elliptical. Then we switched and I ran on the treadmill while she did some weights.
On the track I warmed up for 5 minutes and then alternated a up tempo lap with an easier lap for 10 minutes. I didn’t track the number of laps, I think it is 7 laps to a mile though, it was a counter-clockwise day. It was nice to actually run and not worry about ice or falling off the treadmill. Not wanting to run for a full hour I stretched out and rehydrated, before the dreadmill.
Once on the conveyor belt I started out pretty slow to get my legs underneath me and then 5 minutes later picked up the pace. Every 5 minutes after that I picked up the pace a few pushes of the button. By the end I was under 8 minute pace (which felt faster than I would have liked). I only had to stop once to soothe Nadia. She was wearing a pink outfit and had pink hangy down toys and someone still asked if she was a girl. Odd. I felt like breaking the run up into those 5 minute segments helped me to stay motivated. I knew a change was coming (even if it was faster running) and that helped me push on. I think 5 minutes is a good length, because it isn’t super short or super long. It can easily be broken down but goes by fairly quickly.
- Image by crossn81 via Flickr
That was a nice first session at the YWCA together.
Saturday I ran with the Polar Bears. It was really stinking cold, 4 above and -14 wind chill. There was a nice size crowd given the temperature and we made a lot of noisy on the squeaky, crunchy snow. I was able to hang on for the first half of the run but slowly faded by the end. I survived the 9 miles in 1:20 and thawed out at home!
What are some tips you have for beating the treadmill?
Looking Forward to 2011
What should happen in 2011? Besides the obvious of world peace, what are some goals that I should try to accomplish in the next 365 days or so?
I gave you a glimpse in my “look back” about if I’m going to attempt those goals again or not. So here they are for 2011 in no particular order:
Read 12 books with a variety of topics, genres, and styles. Suggestions welcome. I’m thinking I want to tackle a broader spectrum of literature.
Complete a Triathlon Square Lake Short Course, September 10. 0.5 Mile Swim 16.5 Mile Bike 5 Mile Run. I got a really good deal on the entry fee, so why not! This will help me get back into good shape while hopefully staying healthy. I will throw in a few running races throughout the year. I’m planning on leading a Ragnar team again too! So part of the monthly update will be how my training is progressing towards being in shape and tri specific training.
Finish this YouVersion devotional plan (Bible Study). A short Bible reading and thoughts about it each day will hopefully provide a little more depth than just reading through the Bible a 3rd time.
Make a substantial change to one of my programs at work I’m not really sure what this will look like. I’ve got a few ideas whirling around so I need to just actualize one of them and start working on it.
Blog Regularly Again this is up for debate on how to define regularly. 3 days a week seemed pretty reasonable for most of last year. But I also want to focus on quality and not just quantity. I want to keep Foto Friday going and I think part of this blog should be about my actual running and goings on. Maybe I’ll try to write more about my runs and what is going on in my running/fitness life.
Learn how to use my digital camera and experiment with its features I’ve got a pretty nice camera and I’ve made it work, but I truly haven’t explored all of its features. I enjoyed Project 365 because it made me take pictures and think about that each day, but using the cell phone didn’t capture the best quality pictures. Again, quality over quantity.
Maybe that should be my mantra for 2011. Quality over Quantity
I love how Emily setup her goals for 2011, though I’m not going to do it that way! As her format she said, “In January, I will [goal], which I hope will [change this].” I think it helps clarify why a goal is important or what you hope to get from that goal.
What are you thinking about for 2011? Please do give your book suggestions.
Looking Back at 2010
Here is a look back at some of the goals I set for myself coming into 2010. You never know what awaits you when the new year starts. Who knew that I’d have a beautiful daughter? Or that I’d get Lyme’s disease? Those would be the two biggest highlights of my year. Putting together a Ragnar Relay team and finishing it was quite an accomplishment, especially given my injury. I still haven’t eradicated Plantar Fasciitis, but it feels pretty good most days.
In 2010 I ran only 255 miles and completed one race – Ragnar. However, I rode 1,300 miles on my bike, including commuting miles. I swam 9,229 meters (approximately) which is 5.7 miles of swimming. I snow-shoed a few times, skied once, and aqua jogged to round out my cross training!
Run Around All Named Bodies of Water in Minneapolis
Being injured for a good chunk of the year and having a baby really messed up my running this year. I ran about 255 miles this year, not counting aqua jogging. Shoot, I only ran 1 race. So, I didn’t come close. I’m going to put this on the back burner for 2011 and maybe try again in 2012.
Read the Entire Bible in a Year
I finished up and read through all 66 books of the Bible. I fell behind a lot, but this year’s plan allowed for at least 5 days each month to catch up. You can find the plan here. Reading through this way means I saw new things, but you also go fairly fast through a lot. A lot of days I also was just reading to get it done, not really to study. For 2011 I’m going to do a different study plan through YouVersion.com
Read a Book a Month
While some months I didn’t finish a new book, others I read several and made up for it. I read a total of 13 books (if you count the Bible). The last one I finished on my Kindle. These books are in no particular order.
- In A Sunburned Country
- The Associate
- The Expectant Father: Facts, Tips and Advice for Dads-to-Be
- On Becoming Babywise: Giving Your Infant the Gift of Nighttime Sleep
- The Perfect Mile
- Enjoying Prayer
- Born to Run
- A Walk in the Woods
- In the Name of Jesus: Reflections on Christian Leadership
- Cause Wired
- The Bible
- Muslims, Christians, and Jesus
- Blue Sweater: Bridging the Gap Between Rich and Poor in an Interconnected World
I’m going to do this again for 2011. I liked the pressure forcing me to find time to read. I’m going to add a different dimension and try to read a greater variety/diversity of books. Do you have titles that I should add to my list? I’m also going to try to balance reading books on my Kindle and “real” books. I downloaded 20 free books to my Kindle and I have a ton of hardcopy books that I need to read.
Blog Regularly
I started out really well and then things fell apart this fall. Oddly, this blog turned into almost just a picture blog. I hope you enjoyed the pictures! I’m surprised at how well I did on the 365 picture blog. I know that I missed one day completely and a couple of days I took pictures but they were so bad I couldn’t post them. Hopefully, next year will provide more opportunities. I’m not sure what I’ll do in 2011. I want to keep blogging, so I’ll figure something out.
How did you do on your 2010 goals? What do you have planned for 2011?
A Good Trail Run
A great week for working out. After a hot few days, the temperatures dropped to fall levels! It was amazing to wake up to 50 degree temps on a few mornings. It was also the first week back with kids at school and that was a lot of work. It was like 90 degrees in the building for the first 3 days. This was not comfortable for anyone. Fortunately, my office has air conditioning (not a lot, but it helps). Going from that to wearing pants and long sleeves over the weekend was quite a change.
I ran three times this week. Thursday was a cool run in the rain. I almost didn’t go, but it felt great to run and to run in the rain felt even better. It was kind of soothing and relaxing to go out and have no pressure and just enjoy the cooler air and sound and feeling of rain.
Friday I ran in my Vibram 5 Fingers. I bought a pair on the scratch and dent rack at REI and this was my second time running in them. I’m taking it very easy on the mileage and effort while wearing them. It is quite a different experience. I read somewhere that you just need to run naturally and let your foot react to the difference when hitting the ground. I’ve run to local parks and done most of the mileage on grass. I haven’t noticed any major issues. It is an odd feeling though to actually feel the rocks and bumps of the ground.
Saturday morning was the annual Finn Picnic for the MDRA Fall Marathon Training Group. I showed up pulling my old-school Burley trailer with OJ in it and had a great time catching up with friends. As a result, I found out about the Sunday morning run. Most of my group of friends is tapering for the Moose Mountain Marathon next weekend, but a small group was going to help navigate the Trail Loppet course for a friend, so I joined them. It was a tough course with lots of up and down and some more technical stretches. It was a great time. I love trail running. It is hard, but so much fun to be weaving through the trees.
Wednesday, Christy and I went to Lake Nokomis so that I could do some swimming and then we relaxed on the beach afterwards. It was a gorgeous evening and a fun way to relax mid-week. I did 600 meters and felt pretty comfortable with it. There was a very small amount of chop and people playing in the “lap swimming” part, otherwise excellent.
Sunday, I screwed up my attempt at 30 Days of Biking. We were going to ride to a new church, but I didn’t get home in time from the run to do so. Then we went and ran some errands and did work around the house. I thought, “Oh I’ll do the little ride around the block thing.” Then we went to some friends for a bonfire and didn’t get home until after midnight. Ooops. I knew that weekends would be harder since I don’t commute on the weekends and also don’t want to ride in a training sense more than once a weekend.
Weekly Mileage:
Bike: 82.6 Miles
Run: 10.5 Miles
Swim: 600 meters
This week’s ONE POST becomes two: A short story about my college running and a Step-by-step guide along the Minneapolis Downtown Riverfront.