tag:blogger.com,1999:blog-43856410466477124522024-03-05T18:01:20.841-08:00 Getting Fit at Fifty It is never too late to start exercising. Just get off the couch and run.Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.comBlogger139125tag:blogger.com,1999:blog-4385641046647712452.post-2776101365268486532015-04-12T16:54:00.000-07:002015-04-12T16:54:38.697-07:00Interval TrainingTwo common questions are "How do I run faster?" and "How do I run farther?". The answer to both questions is Interval Training. Following is the routine that I use and I have PR'ed in both my last 1/2 marathon and full marathon. As you can see this program can be easily modified to fit you fitness level.<br />
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Warm-up for 3 minutes</div>
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Sprint as hard as you can for 30 seconds followed by a slow recovery run for 90 seconds.</div>
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repeat 7 times</div>
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Then Sprint as hard as you can for 30 seconds followed by a Cool down for 2 minutes 30 seconds.</div>
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That gives you a good 20 minute work out.</div>
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This is the specific workout that I have been doing on the treadmill:</div>
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Warm-up for 3 minutes at a pace of 6.2 mph on a grade of 1.</div>
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The Sprints are done for 30 seconds with the treadmill set a grade of 5 and the recovery is done for 90 seconds at a grade of 1.</div>
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2 - Sprint 8.5 mph - Recovery 6.0 mph</div>
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2 - Sprint 8.7 mph - Recovery 6.0 mph</div>
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3 - Sprint 9.0 mph - Recovery 6.0 mph</div>
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1 - Sprint 9.0 mph </div>
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Cool down 2 minutes 30 seconds at a pace of 6.2 mph and a grade of 1.</div>
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I then take a short 2 or 3 minute break get a drink of water, wash the sweat off of my face and repeat the whole thing over again. That equals a 40 minute workout and running 4.4 miles</div>
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Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com1tag:blogger.com,1999:blog-4385641046647712452.post-72509688695776457372015-04-04T20:11:00.003-07:002015-04-04T20:11:51.332-07:00First Half Marathon<div class="separator" style="clear: both; text-align: center;">
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<span style="color: #333333; font-size: 14.0pt;">The first half marathon that I ran was The Frostbite Half Marathon
on Feb. 16, 2008. It was the first year it
was held at the Cedars of Lebanon State Park. The park is not big and the
course spent very little time in the park itself. Runners made a big loop on
several county back roads, some of which were rough, one-lane chip/tar roads,
and one was a very rocky dirt road. The course had numerous agonizingly long,
gradual hills. But all this, along with perfect weather, made for a great
event. <o:p></o:p></span></div>
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<a href="http://3.bp.blogspot.com/-uNeQTi3xq4A/TTRWsKaMaTI/AAAAAAAAAD0/23E4hMwDJxc/s1600/IMG_0561.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-uNeQTi3xq4A/TTRWsKaMaTI/AAAAAAAAAD0/23E4hMwDJxc/s1600/IMG_0561.JPG" height="213" width="320" /></a></div>
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<span style="color: #333333; font-family: Verdana, sans-serif; font-size: 9pt; line-height: 14.6pt;"> </span><span style="color: #333333; font-size: 14pt; line-height: 14.6pt;"> </span><span style="color: #333333; font-size: 14pt; line-height: 14.6pt;">Looking back at that point I had lost over 40 pounds. I had come a long
way but what I did not realize was really just the beginning of my weight loss
journey. Since that time I have ran 7 full marathons and 9 half marathons. In
addition I have lost another 35 pounds. I feel much better than I did seven
years ago, and look forward to more races and a happier, healthier life. </span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 14.0pt; line-height: 107%;">I stopped along the way at several of the water
stations, at about 10 miles I walked for a short distance, but this was the
first time I ran a half marathon. Since then I have gradually increased my
endurance to where I have run several half marathons without having to stop and
walk. In the Nashville Marathon I made
17.5 miles without walking, the Chicago Marathon almost 20 miles without
walking, and finally the Disney Marathon I never had to stop and walk</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO0E7UpZ0LfsZP7U6UQMSgoj3K8hLdtGlbnUI3tVH8YuPASorJ0dCcG-7BTY8N86T1Q8y9qMRC2WmDf9SutRvTSD2fhEQZAZwlWx9H7Jd89R7OQwT-f2kwKkr5mVxwh5qgX4IJlb9KNVZk/s1600/IMG_0537.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO0E7UpZ0LfsZP7U6UQMSgoj3K8hLdtGlbnUI3tVH8YuPASorJ0dCcG-7BTY8N86T1Q8y9qMRC2WmDf9SutRvTSD2fhEQZAZwlWx9H7Jd89R7OQwT-f2kwKkr5mVxwh5qgX4IJlb9KNVZk/s1600/IMG_0537.JPG" height="213" width="320" /></a></div>
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<span style="font-family: "Times New Roman",serif; font-size: 14.0pt; line-height: 107%;">Next up for me was my first full marathon, the
Cincinnati Flying Pig on 5/4/2008</span>. <o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-48015454050740177912015-03-28T22:26:00.000-07:002015-03-28T22:26:16.333-07:00Southern Illinois Spring Classic<div class="MsoNormal">
The Southern Illinois Spring Classic Half Marathon and 5k supports
Kids Shopping Day in Lawrence County. The race starts at the Parkside
Elementary School and runs into Lawrenceville around the square back out to the
Elementary School at that point the 5k veers off and finishes on the track
around the football field, while the half marathon takes off to Bridgeport.<o:p></o:p></div>
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It was a cold morning 26˚ at race time, I really did not
start feeling warm until the 4 mile marker, where I handed a sweatshirt off to
volunteers. The course is fairly flat and
is a nice run in the country from Lawrenceville to Bridgeport and back.</div>
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<a href="http://2.bp.blogspot.com/-_meS_FDhxrM/VReJxMr8yqI/AAAAAAABWvY/1yBSKt3VSK0/s1600/IMG_3389a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-_meS_FDhxrM/VReJxMr8yqI/AAAAAAABWvY/1yBSKt3VSK0/s1600/IMG_3389a.jpg" height="223" width="320" /></a></div>
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Waiting for the race
to start.</div>
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<a href="http://3.bp.blogspot.com/-Koe2EYjrDz0/VReJ7489_lI/AAAAAAABWwA/GLHfkxpfgOs/s1600/IMG_3401a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Koe2EYjrDz0/VReJ7489_lI/AAAAAAABWwA/GLHfkxpfgOs/s1600/IMG_3401a.jpg" height="320" width="218" /></a></div>
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Here I am closing in
on the 3 mile mark.<o:p></o:p></div>
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Getting
close to the end!<o:p></o:p></div>
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The
race ends on Ed Loeb Field.<o:p></o:p></div>
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Crossing
the finish line!<o:p></o:p></div>
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<a href="http://3.bp.blogspot.com/-M7qV9XEm67c/VReKHaGytlI/AAAAAAABWxI/-aK2yIk14i8/s1600/IMG_3469a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-M7qV9XEm67c/VReKHaGytlI/AAAAAAABWxI/-aK2yIk14i8/s1600/IMG_3469a.jpg" height="320" width="199" /></a></div>
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At
the end of the race with my medal and a bottle of water.<o:p></o:p></div>
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With
Scott Bosecker, the overall winner.<o:p></o:p></div>
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Coming soon The 2015 Kentucky Derby Festival 1/2 Marathon.</div>
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<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com2tag:blogger.com,1999:blog-4385641046647712452.post-59937876689867451612015-03-14T17:39:00.000-07:002015-03-14T18:34:19.345-07:00Final Long Training Run<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-VbA7GaivJ94/VQTFKe_NOXI/AAAAAAABUps/ngsQgeAjeWE/s1600/IMG_2959a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-VbA7GaivJ94/VQTFKe_NOXI/AAAAAAABUps/ngsQgeAjeWE/s1600/IMG_2959a.jpg" height="230" width="400" /></a></div>
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Follow me on my final long run before the Southern Illinois Spring Classic Half Marathon on 3/28/15.</div>
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Conventional wisdom states that in order to prepare for a half marathon your long run is 10 miles, I am not conventional. To prepare for a half marathon I do a full 13.1 mile training run . This strategy is not for the first time half marathoner, before trying this your body needs to be conditioned to being able to do a 10 mile run at least once or twice a month.<br />
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<a href="http://1.bp.blogspot.com/-bVYcqMhFuHI/VQTG04LG3SI/AAAAAAABUqw/QtY5kVThj6I/s1600/IMG_3044a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-bVYcqMhFuHI/VQTG04LG3SI/AAAAAAABUqw/QtY5kVThj6I/s1600/IMG_3044a.jpg" height="266" width="400" /></a></div>
A certain person who worries about me did not want me to run outside because it was too wet and muddy. Where would she get an idea like that?<br />
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It had rained Friday and clear into Saturday morning so I had to put off running until Saturday afternoon. During the first mile my body felt stiff and took a little longer to loosen up than normal. During miles 2 and 3 I was having to hold my body back to a 9 minute per mile pace.<br />
Miles 4 - 8 I settled into a pace of about 9:25 per mile. Miles 9 - 13 I was having to push myself to stay below 10:00 minute miles. I finished 13.29 miles in 2:07:28 with a pace of 9:42 minutes per mile.<br />
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Look! I passed a car!<br />
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Good thing it was parked.</div>
<br />Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-42994301088067081842015-03-07T17:24:00.001-08:002015-03-14T18:28:46.953-07:00Goal Setting<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-Q2C5f-FOm1E/VPeZ9k4gUkI/AAAAAAABSgg/-e-KYeL1dKw/s1600/newBitmap.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-Q2C5f-FOm1E/VPeZ9k4gUkI/AAAAAAABSgg/-e-KYeL1dKw/s1600/newBitmap.bmp" height="327" width="400" /></a></div>
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People frequently ask "How do you stick with running?" or "How do you run so far?" The short answer is, you need to sign up for a race. It is amazing what you can accomplish once you have a goal.<br />
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<a href="http://1.bp.blogspot.com/-QsRagwC3aec/VPeZ7wpGPNI/AAAAAAABSf8/zMsURQvuonU/s1600/Goals%2B-%2BCopy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-QsRagwC3aec/VPeZ7wpGPNI/AAAAAAABSf8/zMsURQvuonU/s1600/Goals%2B-%2BCopy.jpg" height="173" width="400" /></a></div>
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It is easy at times to become excited and sign up for several races and lose focus. I learned that it is best for me to not sign up for over 2 or 3 races at a time in order to focus and allow my body time to recover between races.</div>
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<a href="http://1.bp.blogspot.com/-DNUFg_pR2Wc/VPeZ7XHVBCI/AAAAAAABSgA/hTy8RTF5BO8/s1600/SMART.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-DNUFg_pR2Wc/VPeZ7XHVBCI/AAAAAAABSgA/hTy8RTF5BO8/s1600/SMART.jpg" height="400" width="400" /></a></div>
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My first goal when I started running was to run the Koman 5k in Evansville. It fit the criteria of being Specific, Measurable, Actionable, Realistic and Time-bound.<br />
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<a href="http://3.bp.blogspot.com/-J7-EHJb8i_k/VPeZ8FVfRtI/AAAAAAABSgM/dPEJjh6PS8E/s1600/write-goals-down.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-J7-EHJb8i_k/VPeZ8FVfRtI/AAAAAAABSgM/dPEJjh6PS8E/s1600/write-goals-down.jpg" height="400" width="400" /></a></div>
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A goal becomes more than just a dream when you fill out the entry form, pay the entry fee, print out a training program, and attach it to the refrigerator door.<br />
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<a href="http://1.bp.blogspot.com/-tYy27xebykc/VPeZ8mA6enI/AAAAAAABSgU/n709LdE59yI/s1600/review%2B-%2BCopy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-tYy27xebykc/VPeZ8mA6enI/AAAAAAABSgU/n709LdE59yI/s1600/review%2B-%2BCopy.jpg" height="198" width="400" /></a></div>
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After you accomplish one goal you need to replace it with a new goal. I ran a 5k, next was a 10k, then a half-marathon and finally a full marathon. Now I have set goals to run my races faster and run longer without having to stop and walk.<br />
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<a href="http://2.bp.blogspot.com/-jSB_Lm4pt60/VPeZ-I2whkI/AAAAAAABSgo/YEH8sg2wfVA/s1600/sharingbitmap.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-jSB_Lm4pt60/VPeZ-I2whkI/AAAAAAABSgo/YEH8sg2wfVA/s1600/sharingbitmap.bmp" height="260" width="400" /></a></div>
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Share your goals selectively. I share my goals with my cheerleader who will encourage me and help me work towards my goals.Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-44833959255100013732015-03-01T16:59:00.000-08:002015-03-14T18:29:20.171-07:0010 Mile Treadmill RunWinter weather in southwestern Indiana convinced me to run inside yet another day. I ran 10.12 miles in 99 minutes indoors on the treadmill today. The treadmills at our apartment complex have a feature they call "Virtual Active" that simulates running outdoors in one of two places the American Northeast or the Northern Rockies.So today I ran around the Northern Rockies. The treadmills are touchscreen so you start the process by tapping Virtual Active and then choosing your location.<br />
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<a href="http://3.bp.blogspot.com/--zq-t14D3Bo/VPOg9vaMzUI/AAAAAAABSZs/WsXinCb9-lw/s1600/IMG_0825a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/--zq-t14D3Bo/VPOg9vaMzUI/AAAAAAABSZs/WsXinCb9-lw/s1600/IMG_0825a.jpg" height="276" width="400" /></a></div>
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You then enter your weight, time (length of workout) which today was 100 minutes, For the difficulty level I chose level 3 today because it feels slightly more challenging than running outside. MPH, I warmed up at 6 mph or 10 minute mile and finally your weight which helps the treadmill calculate your calories burned.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLOj0LiOO8ER5ectCLUHBbOtNgMZMECDlHujlAoougThjW3fjmjnKcjgjC_7CMGRPbtEvPvI_OawElttTpsYbJ1IgFGFGOeeRXpZCx4nMchVvleOX4kGWa-yHH3gx-6O3vH3QozR6OFZKq/s1600/Badlands.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLOj0LiOO8ER5ectCLUHBbOtNgMZMECDlHujlAoougThjW3fjmjnKcjgjC_7CMGRPbtEvPvI_OawElttTpsYbJ1IgFGFGOeeRXpZCx4nMchVvleOX4kGWa-yHH3gx-6O3vH3QozR6OFZKq/s1600/Badlands.jpg" height="223" width="400" /></a></div>
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The run starts out in the Badlands National Park, It gives you several minutes to warm up on nice flat ground but the treadmill never went below an incline of one.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHVvQaiiNKF5Oyj6Ted_sykRHEHq88Q8GSV3ZNWqECHaf1KD_SnhZ96QVEseW-K5sojB1svLZnb5UESciQWPq_DDEW8iFCMKNHqlgoNLkfMZRX9EAanHMXbCCAptZhvuthSlcOs1Pwo2z9/s1600/IMG_2769aaa.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHVvQaiiNKF5Oyj6Ted_sykRHEHq88Q8GSV3ZNWqECHaf1KD_SnhZ96QVEseW-K5sojB1svLZnb5UESciQWPq_DDEW8iFCMKNHqlgoNLkfMZRX9EAanHMXbCCAptZhvuthSlcOs1Pwo2z9/s1600/IMG_2769aaa.jpg" height="266" width="400" /></a></div>
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A nice low grade to simulate running outside on flat ground.</div>
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<a href="http://4.bp.blogspot.com/-XAcMk7VwjGo/VPJV_w2eF0I/AAAAAAABSJY/R7thB8WohU4/s1600/CusterStatePark.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-XAcMk7VwjGo/VPJV_w2eF0I/AAAAAAABSJY/R7thB8WohU4/s1600/CusterStatePark.jpg" height="223" width="400" /></a></div>
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The treadmill weaves through Custer State Park. When the video is set on full screen you actually feel like you are curving to the right or left.</div>
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<a href="http://3.bp.blogspot.com/-hlTWNOG1yMU/VPJWBMbqlHI/AAAAAAABSJo/GVmPsvnhoPI/s1600/GrandTetons.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-hlTWNOG1yMU/VPJWBMbqlHI/AAAAAAABSJo/GVmPsvnhoPI/s1600/GrandTetons.jpg" height="223" width="400" /></a></div>
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The run peaks at a grade of 5. During a run of 99 minutes you run up the grade of 5 three times. In addition there are hills with inclines of 2.5, 3.5 and 4.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJeyaiJjjBOUvK32wGm1C4tHNOMrJsona_PrCdBF9rtPbJDuWCOk69nNEti0E71hOB9dMRLi2XeVzO1PA_GOezdi1uLKrtedOhMy7FIsWdceUwk1xmscdBGDu456STczM9DXex3kyhOy8z/s1600/IMG_2775a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJeyaiJjjBOUvK32wGm1C4tHNOMrJsona_PrCdBF9rtPbJDuWCOk69nNEti0E71hOB9dMRLi2XeVzO1PA_GOezdi1uLKrtedOhMy7FIsWdceUwk1xmscdBGDu456STczM9DXex3kyhOy8z/s1600/IMG_2775a.jpg" height="400" width="266" /></a></div>
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This is running up a hill at a grade of 4 in the Grand Teton National Park.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMY5XnZv7_5-Sprplszj_AKk97Buj3N8wNSYbYi_XxBKQm43eMew1UQjxHyXaP4jsnpxU9EpXAiz3Ym7he9YDQ3PoBOfFi0f5OVXbfIaW5n83N_3BTJIZxFGaeMnTxBOmhB0XcVhzoR7x5/s1600/Yellowstone.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMY5XnZv7_5-Sprplszj_AKk97Buj3N8wNSYbYi_XxBKQm43eMew1UQjxHyXaP4jsnpxU9EpXAiz3Ym7he9YDQ3PoBOfFi0f5OVXbfIaW5n83N_3BTJIZxFGaeMnTxBOmhB0XcVhzoR7x5/s1600/Yellowstone.jpg" height="223" width="400" /></a></div>
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The run concludes at Yellowstone National Park. If you are running over 30 minutes it repeats and starts over at the Badlands National Park. </div>
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When you conclude the treadmill furnishes you a nice workout summary, including the distance ran, time, average pace and calories burned.</div>
<br />Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-57445530113214661642015-02-22T17:51:00.004-08:002015-03-14T18:29:59.294-07:00First 10k<div class="MsoNormal">
First 10k<o:p></o:p></div>
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My first 10k was the Thanksgiving Day Race 11/22/2007 in Cincinnati,
Ohio. During the training I was having
to stop and walk during my long runs. My longest run was three weeks before the
race and it was 7 miles. <o:p></o:p></div>
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At the beginning of the race a few people cramped up during
the first steep hill and had to stop and walk. Close to end of the race I was
beginning to run out of steam, but was able to suck it up and finish the 10k
without walking. I finished the 10k (6.2 miles) in 1:07:24 with a pace of
10:52.<o:p></o:p></div>
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<a href="http://1.bp.blogspot.com/-iK4EhD-eRTk/TTRWpjg0qHI/AAAAAAAAADk/0ovAZHAB6W0/s1600/024%2B(2).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-iK4EhD-eRTk/TTRWpjg0qHI/AAAAAAAAADk/0ovAZHAB6W0/s1600/024%2B%282%29.JPG" height="320" width="213" /></a></div>
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Sporting my T-shirt before the race.<o:p></o:p></div>
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It was cold the morning of the race, everyone was bundled up
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The starting line for the race.<o:p></o:p></div>
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The race finished in the Paul Brown Stadium.<o:p></o:p></div>
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Getting close to the end!<o:p></o:p></div>
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Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-11533273040625119632015-02-07T15:39:00.001-08:002015-03-14T18:30:21.405-07:0010 Mile RunThe body is an amazing thing.The way it can bounce back from sickness and injury is incredible. I finished the Disney Marathon with a nasty blister on my right little toe, that was several layers of skin deep. That is finding out the hard way that you are running in the wrong size of shoe. The blister was caused by my little toe rubbing against the side of the shoe for 26.2 miles, After we flew home from vacation I went to the Doctor with a sinus infection. Between both the blister and sinus infection I was unable to run for a little over two weeks. Today with very little time back at running I went outside and ran 10 miles without having to stop and walk. Needless to say I am a little pleased with myself so come with me on a 10 mile run.<br />
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Heading out the door the goal is to do an LSD (Long Slow Distance) to gauge my recovery. Heading into the first mile it felt really good, running into the wind and not getting winded at all. I remember thinking in the back of my mind "just go for 10 miles". About 4 miles into the run I cut through the parking lot of a Doctor's Office and the wind was starting to pick up. The office's flag looked pretty blowing in the wind so I stopped and took a picture of it.</div>
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<a href="http://1.bp.blogspot.com/-V9v_7Eoy29Y/VNaTBoVOD0I/AAAAAAABQbQ/HWybqc1_BVo/s1600/IMG_0816a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-V9v_7Eoy29Y/VNaTBoVOD0I/AAAAAAABQbQ/HWybqc1_BVo/s1600/IMG_0816a.jpg" height="320" width="240" /></a></div>
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The ground in this area is flat and open so the wind really picks up and forces me to slow down my pace, telling myself "This is good training". 8 miles into the run I start getting tired and am thinking "maybe this wasn't such a good idea after all." Then I turn a corner and the wind is at my back and I keep running. Getting close to the end the wind again is in my face and I am telling myself "You can either walk home or run home, it is going to take less time if you run." The run finishes in front of the clubhouse at our apartment building. Their flag is blowing straight out in the wind, this is a picture of it</div>
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Remember, just keep running!</div>
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Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com2tag:blogger.com,1999:blog-4385641046647712452.post-74484856114601739372015-02-01T08:43:00.003-08:002015-03-14T18:31:07.236-07:002015 DISNEY MARATHONApproximately 50,000 runners participated in at least one of the 4 Run Disney events. The Marathon alone attracted approximately 20,000 runners. The marathon weaved through all 4 parks, down service roads that connect the parks and the ESPN Wild World of Sports Complex. <br />
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<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYm2g9tNoVSmWxu9YW_DKxfKPuXAVx2jKflHECZ1cj1YNJdbpsOiNQKXa2Evh_tHb303IFBU545lUAjV6GFBvQvFmrkKP_JfcOFab_uKFct23qeajtJvVF5K04Q-4tPTmeVPchSjZRtUp8/s1600/1-IMG_1195a.jpg" height="241" width="320" /></div>
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Welcome to the 2015 Walt Disney World Marathon. Join me for the fun!</div>
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After picking up your packet it is recommended that you try on your shirt to make sure that it fits.</div>
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Presenters at the expo included John Bingham, aka "The Penguin", Dave McGillvray, the Race Director of the Boston Marathon, and actor Sean Astin.</div>
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<a href="http://4.bp.blogspot.com/-UShWUUbQG6c/VM2slKSyVaI/AAAAAAABQL8/EryZl38M2bI/s1600/3-IMG_1451a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-UShWUUbQG6c/VM2slKSyVaI/AAAAAAABQL8/EryZl38M2bI/s1600/3-IMG_1451a.jpg" height="320" width="282" /></a></div>
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Mickey and Minnie are wearing their Run Disney costumes.</div>
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<a href="http://1.bp.blogspot.com/-H-yW9lM8w48/VM2sq5CX2AI/AAAAAAABQME/O4JI-pGRxjY/s1600/4-IMG_1404a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-H-yW9lM8w48/VM2sq5CX2AI/AAAAAAABQME/O4JI-pGRxjY/s1600/4-IMG_1404a.jpg" height="320" width="209" /></a></div>
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The Pasta in the Park was held in Epcot, the night before the Marathon.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW0nz7u-8c03YE1I6YmUtNKbP4m8rG5iYWHMs53B7DIUBmR_WaSdwSxYC2q0KyEQss69I5G2jmMeQLkm6ebb5DfkIbvJMscyB8kg6rN9WzJynbNdg3VMwoixqHxLCU2qPIGFhG2drmAZwZ/s1600/5-IMG_1399a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW0nz7u-8c03YE1I6YmUtNKbP4m8rG5iYWHMs53B7DIUBmR_WaSdwSxYC2q0KyEQss69I5G2jmMeQLkm6ebb5DfkIbvJMscyB8kg6rN9WzJynbNdg3VMwoixqHxLCU2qPIGFhG2drmAZwZ/s1600/5-IMG_1399a.jpg" height="259" width="320" /></a></div>
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Sporting my marathon shirt passing Spaceship Earth on the way to the Pasta in the Park (carb loading event).</div>
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<a href="http://3.bp.blogspot.com/-rB88LHCJkME/VM2s3bd_q1I/AAAAAAABQMY/imN06RQfpXQ/s1600/6-IMG_1212a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-rB88LHCJkME/VM2s3bd_q1I/AAAAAAABQMY/imN06RQfpXQ/s1600/6-IMG_1212a.jpg" height="320" width="239" /></a></div>
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For dessert none other than a Mickey Mouse ice cream bar.</div>
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<a href="http://3.bp.blogspot.com/-cPCPNjSFbps/VM2tGBC0AfI/AAAAAAABQMw/pQ6f3N1MBiQ/s1600/7-IMG_1219a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-cPCPNjSFbps/VM2tGBC0AfI/AAAAAAABQMw/pQ6f3N1MBiQ/s1600/7-IMG_1219a.jpg" height="320" width="213" /></a></div>
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Since the Disney Marathon starts at 5:30am, we had to get up around 2:30 in order to catch a 4am shuttle to Epcot.</div>
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<a href="http://3.bp.blogspot.com/-O8WL-Ud8IUU/VM2s-61MaYI/AAAAAAABQMg/B2pQYNWP43E/s1600/7-IMG_1220a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-O8WL-Ud8IUU/VM2s-61MaYI/AAAAAAABQMg/B2pQYNWP43E/s1600/7-IMG_1220a.jpg" height="214" width="320" /></a></div>
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Disney used technology, fireworks and fanfare to kick off the marathon.</div>
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<a href="http://2.bp.blogspot.com/-Bs3Poe_9iCY/VM2tUkG7AFI/AAAAAAABQM4/0nOGeej_xrw/s1600/8-IMG_1421a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Bs3Poe_9iCY/VM2tUkG7AFI/AAAAAAABQM4/0nOGeej_xrw/s1600/8-IMG_1421a.jpg" height="206" width="320" /></a></div>
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As each group of runners are released fireworks are set off.</div>
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<a href="http://3.bp.blogspot.com/-HT-6I-O2HuA/VM2tdhGS2uI/AAAAAAABQNA/7VOX3F9Qcd0/s1600/9-IMG_1438a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-HT-6I-O2HuA/VM2tdhGS2uI/AAAAAAABQNA/7VOX3F9Qcd0/s1600/9-IMG_1438a.jpg" height="320" width="213" /></a></div>
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The finish line is in Epcot near Spaceship Earth.</div>
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<a href="http://3.bp.blogspot.com/-dfFo-8aFcE4/VM2tjwS_v4I/AAAAAAABQNQ/umBNDtOZ3Ok/s1600/9-IMG_1442a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-dfFo-8aFcE4/VM2tjwS_v4I/AAAAAAABQNQ/umBNDtOZ3Ok/s1600/9-IMG_1442a.jpg" height="240" width="320" /></a></div>
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The winners are showered with confetti as they cross the finish line.</div>
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<a href="http://1.bp.blogspot.com/-57Dgk1JeSk8/VM2tsz5KF2I/AAAAAAABQNY/ejzSW0qyfPs/s1600/9-IMG_1518a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-57Dgk1JeSk8/VM2tsz5KF2I/AAAAAAABQNY/ejzSW0qyfPs/s1600/9-IMG_1518a.jpg" height="288" width="320" /></a></div>
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Here I am heading towards the finish line.</div>
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<a href="http://2.bp.blogspot.com/-XzsjrC78eAg/VM2t1W-fDmI/AAAAAAABQNg/wSuyrHjXYpw/s1600/9-IMG_1520a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-XzsjrC78eAg/VM2t1W-fDmI/AAAAAAABQNg/wSuyrHjXYpw/s1600/9-IMG_1520a.jpg" height="207" width="320" /></a></div>
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Getting a high five from Donald Duck.</div>
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<a href="http://2.bp.blogspot.com/--8U3FCbVLb8/VM2t3DfNyjI/AAAAAAABQNo/UgSwUqbw-2c/s1600/9-IMG_1524a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/--8U3FCbVLb8/VM2t3DfNyjI/AAAAAAABQNo/UgSwUqbw-2c/s1600/9-IMG_1524a.jpg" height="215" width="320" /></a></div>
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<span style="background-color: yellow;"><span style="background-color: white;">Welcomed to the finish line by </span></span>Mickey Mouse.</div>
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<a href="http://2.bp.blogspot.com/-g-hwqKNYMKE/VM2uO6poC6I/AAAAAAABQOI/BqeFM0lXdc0/s1600/9-IMG_1527a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-g-hwqKNYMKE/VM2uO6poC6I/AAAAAAABQOI/BqeFM0lXdc0/s1600/9-IMG_1527a.jpg" height="213" width="320" /></a></div>
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I am celebrating finishing a 26.2 mile run.</div>
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<a href="http://1.bp.blogspot.com/-vL1WTl6NvOo/VM2uOPm7JXI/AAAAAAABQOA/becFaVNsnb8/s1600/9-IMG_1530a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-vL1WTl6NvOo/VM2uOPm7JXI/AAAAAAABQOA/becFaVNsnb8/s1600/9-IMG_1530a.jpg" height="320" width="214" /></a></div>
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Here I am with my medal immediately after the race.</div>
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<span style="font-size: large;">What do you do after you run the Disney Marathon?</span></div>
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<span style="font-size: large;">You go to Disney World!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPiS-hmErUqIbuvW_5RgP-nX-qep2LFfX1u99muHkQYoponwN_2cnA9CWID22QOvaqvuHMxFIQDkPIq579ydlWFPUsjt3aeIjfyD_78O1ZpPew1Gqs0-TX8D5Gv6T5WpALUL0eij2DoyqQ/s1600/9-IMG_1531a.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: white;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPiS-hmErUqIbuvW_5RgP-nX-qep2LFfX1u99muHkQYoponwN_2cnA9CWID22QOvaqvuHMxFIQDkPIq579ydlWFPUsjt3aeIjfyD_78O1ZpPew1Gqs0-TX8D5Gv6T5WpALUL0eij2DoyqQ/s1600/9-IMG_1531a.jpeg" height="320" width="213" /></span></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-91164848693885806462015-01-25T15:16:00.000-08:002015-03-14T18:32:42.987-07:00The Beginning<a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br />
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<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-size: 14pt; line-height: 107%;"><span style="font-family: Calibri;">Every
journey has a first step, mine started in 2006 when my weight ballooned to 240
pounds. I wore size 44 slacks and they getting tight ready to go into 46’s. My
triglycerides were over 400 and my blood pressure was high, I was already on
Lipitor and the doctor was threatening to start me on hyper-tension medicine. I
remember climbing a flight of stairs completely winded me. I finally got sick
and tired of being sick and tired.<span style="mso-spacerun: yes;"> </span>Below
is a picture of me at close to my peak weight.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwFcGksbeA6cU0eHvY-tDGRCwSxapfdvrRC_tOIHa177sthOv2faVnTz9jOrn2Ke1RrwiLUBxUSVmRecYI7JZWcHvpujTIVrFqqdqeEYvYVUmxwDKeHmwgJQWeY6V1Fv_dUxHgly6CQxof/s1600/DSCN0053a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwFcGksbeA6cU0eHvY-tDGRCwSxapfdvrRC_tOIHa177sthOv2faVnTz9jOrn2Ke1RrwiLUBxUSVmRecYI7JZWcHvpujTIVrFqqdqeEYvYVUmxwDKeHmwgJQWeY6V1Fv_dUxHgly6CQxof/s1600/DSCN0053a.jpg" height="320" width="240" /></a></div>
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</div>
<span style="font-family: Calibri; font-size: 14pt; line-height: 107%;">I started
walking, watching what I eat, and even hired a personal trainer. My weight loss
was going well and eventually I was able to lose close to 40 pounds. I felt
better. I was capable of walking 4.5 miles in an hour on the treadmill, I was
doing sit ups, push-ups, planks and crunches. No longer did climbing a flight
of stairs wind me, I was down to size 40’s in slacks.</span><br />
<br />
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<span style="font-size: 14pt; line-height: 107%;"><span style="font-family: Calibri;">This picture
was taken in late 2006.<o:p></o:p></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj74nSHt08sgRKDdsOFmgUgGsCJJsfxiyCHpHFOlaqtnhP-H5wInG7by5iOImDXCbAkdCSz1WLPNZ10GHIXaznTMhO2PvsVraw3eJ_kwcxTDEibqQePiCVa9snbW8N4WhlzSUIo9oSsCuWh/s1600/Pam&Art.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj74nSHt08sgRKDdsOFmgUgGsCJJsfxiyCHpHFOlaqtnhP-H5wInG7by5iOImDXCbAkdCSz1WLPNZ10GHIXaznTMhO2PvsVraw3eJ_kwcxTDEibqQePiCVa9snbW8N4WhlzSUIo9oSsCuWh/s1600/Pam&Art.JPG" /></a></div>
<span style="font-size: 14pt; line-height: 107%; mso-no-proof: yes;"><!--[if gte vml 1]><v:shape id="Picture_x0020_3" o:spid="_x0000_i1026"
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<span style="font-size: 14pt; line-height: 107%;"><span style="font-family: Calibri;">In 2007 I
plateaued at 200 pounds and could not break through it. I researched online and
learned one way to break through a plateau was to increase the intensity of my
exercising. I started walking briskly then running short bursts and back to
walking. My girlfriend/cheerleader challenged me to train for the Komen Race
for the Cure 5k in Evansville.<span style="mso-spacerun: yes;"> </span>I found a
C25k (couch to 5k) plan on the Internet and trained for and successfully
completed my first race. I remember the elation that I felt at being able to
run 3.1 miles without having to stop and walk. Here is a picture of me taken at
the Komen 5k in 2007.<o:p></o:p></span></span></div>
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<a href="http://2.bp.blogspot.com/-_UVKAs1_ZUA/TTRWqvrag5I/AAAAAAAAADo/YnzW_bqD4v4/s1600/IMGP0164.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-_UVKAs1_ZUA/TTRWqvrag5I/AAAAAAAAADo/YnzW_bqD4v4/s1600/IMGP0164.JPG" height="320" width="240" /></a></div>
<span style="font-size: 14pt; line-height: 107%; mso-no-proof: yes;"><!--[if gte vml 1]><v:shape id="Picture_x0020_4" o:spid="_x0000_i1025"
type="#_x0000_t75" style='width:219.75pt;height:293.25pt;visibility:visible;
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<span style="font-size: 14pt; line-height: 107%;"><span style="font-family: Calibri;">Coming off
the elation I felt at completing my first 5k another friend challenged me to
run a slightly longer distance, the Cincinnati Flying Pig, a full marathon. On
9/16/2007, I had just run the longest distance of my life 3.1 miles and by
5/4/2008, I had to be ready to run 26.2 miles. Eventually I will tell you about
my first 10k, then my first ½ marathon, and finally the full marathon.<o:p></o:p></span></span></div>
Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com1tag:blogger.com,1999:blog-4385641046647712452.post-17127000882007076062015-01-21T17:44:00.002-08:002015-03-14T18:33:13.863-07:00The 2015 Walt Disney Marathon<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: 14.0pt; line-height: 107%;">The 2015 Walt Disney
World Marathon<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 107%;">On January
11, 2015, I ran the Walt Disney World Marathon in 4 hours and 38 minutes, which
was a PR for me. The Disney Marathon is a very well organized race, if the
runner chooses to stay on grounds Disney has buses dedicated to transport
runners to the packet pick-up as well as to the race and back to the hotel.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 107%;">The expo is
first rate, the presenters are all very good, and offer excellent advice
especially for the first time marathoner. Several major companies have booths
at the expo and offer their products for sale.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 107%;">I got the
opportunity to purchase a book from Jeff Galloway, have it autographed, and get
my picture taken with him.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnk_lyKkWTyX9q8u5-JqhrGGMn0XwSmE-sSpoGjrv3LKDFvigcU2YIQBUjinuMn5DaRqh9A5mkfKlBuAuQxPTqLUbYn1hdq6EhLTnnHHvLO1t5ibp5BT8KQPfRiMhh5iNj3_8oZhF3PtRW/s1600/Jeff+Galloway.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnk_lyKkWTyX9q8u5-JqhrGGMn0XwSmE-sSpoGjrv3LKDFvigcU2YIQBUjinuMn5DaRqh9A5mkfKlBuAuQxPTqLUbYn1hdq6EhLTnnHHvLO1t5ibp5BT8KQPfRiMhh5iNj3_8oZhF3PtRW/s1600/Jeff+Galloway.jpg" height="180" width="320" /></a></div>
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<span style="font-size: 14.0pt; line-height: 107%;">Among the
presenters were John Bingham, “The Penguin”, Dave McGillivray, Race Director of
the Boston Marathon and the actor Sean Astin.<o:p></o:p></span></div>
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<a href="http://1.bp.blogspot.com/-1mESdBcZZ-4/VMBVCw2PyiI/AAAAAAABNUU/Bdm7y1ebQlY/s1600/Bingham.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-1mESdBcZZ-4/VMBVCw2PyiI/AAAAAAABNUU/Bdm7y1ebQlY/s1600/Bingham.jpg" height="240" width="320" /></a></div>
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<span style="font-size: 14.0pt; line-height: 107%;">The Pasta in
the Park was held in Epcot on Saturday night. They had a DJ and a speaker who
was comical and included the audience in her routines. A few Disney characters
including Mickey and Goofy were on hand to have their pictures taken. Below is
a picture that was taken as we walked back to the Pasta Dinner.<o:p></o:p></span></div>
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<a href="http://1.bp.blogspot.com/-TeBNvgiwKzo/VMBVDsKDndI/AAAAAAABNUc/VAtS0DbrhPw/s1600/pasta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-TeBNvgiwKzo/VMBVDsKDndI/AAAAAAABNUc/VAtS0DbrhPw/s1600/pasta.jpg" height="180" width="320" /></a></div>
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<span style="font-size: 14.0pt; line-height: 107%;">There are
some Mickey Mouse themed desserts.<o:p></o:p></span></div>
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<a href="http://4.bp.blogspot.com/-WwFZXACl0g4/VMBVEKic1KI/AAAAAAABNUk/BdZcXAn1YvQ/s1600/pasta1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-WwFZXACl0g4/VMBVEKic1KI/AAAAAAABNUk/BdZcXAn1YvQ/s1600/pasta1.jpg" height="320" width="180" /></a></div>
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<span style="font-size: 14.0pt; line-height: 107%;">All you need
is a rally good pair of running shoes and a great cheerleader!<o:p></o:p></span></div>
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<a href="http://2.bp.blogspot.com/-_UwUjnXJ4OE/VMBVE6wZxUI/AAAAAAABNUs/51lSHhNoWio/s1600/Cheerleader.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-_UwUjnXJ4OE/VMBVE6wZxUI/AAAAAAABNUs/51lSHhNoWio/s1600/Cheerleader.jpg" height="291" width="320" /></a></div>
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<span style="font-size: 14.0pt; line-height: 107%;">The Disney Marathon
starts at 5:30 am and the buses start running at 3:00 am with the last bus leaving
at 4:30am. We were on a bus before 4am and that was plenty late given the
traffic. The traffic is backed up bumper to bumper heading to the starting
line. <o:p></o:p></span></div>
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<span style="font-size: 14.0pt; line-height: 107%;">The morning
of race enjoying my coffee.<o:p></o:p></span></div>
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<a href="http://4.bp.blogspot.com/-pxBWd6iozaY/VMBVGPZT-oI/AAAAAAABNU4/XqQnwzXjZeY/s1600/racemorning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-pxBWd6iozaY/VMBVGPZT-oI/AAAAAAABNU4/XqQnwzXjZeY/s1600/racemorning.jpg" height="320" width="213" /></a></div>
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<span style="font-size: 14.0pt; line-height: 107%;">Below is a
picture that was taken as my corral was inching closer to the starting line.<o:p></o:p></span></div>
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<a href="http://4.bp.blogspot.com/-CRzmfaG9Lho/VMBVGp57lzI/AAAAAAABNU8/RNC3gjhqcIE/s1600/startline.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-CRzmfaG9Lho/VMBVGp57lzI/AAAAAAABNU8/RNC3gjhqcIE/s1600/startline.jpg" height="320" width="240" /></a></div>
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<span style="font-size: 14.0pt; line-height: 107%;">You can
chose to run the Disney Marathon for fun or for time. My goal was to PR so I
chose time, but that is hard to do. There are plenty of Disney Characters along
the way that you can stop and have your picture taken with, also some rides are
running and you can stop and jump on those. I noticed several people stopping
and taking selfies in front of attractions.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt; line-height: 107%;">There are
plenty of water stations along the way and Cliff Shots are handed out at few of
them. There are times when the path narrows and you are cramped together and it
is hard to pass slower runners. I found myself stopping and walking through
most water stations by necessity to keep from running into people.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt; line-height: 107%;">This is a
picture of me high fiving Mickey close to the finish line.<o:p></o:p></span></div>
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<a href="http://1.bp.blogspot.com/-9SdX4dmfn9U/VMBVHb9vWQI/AAAAAAABNVE/ONDmocDKkos/s1600/Mickey.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-9SdX4dmfn9U/VMBVHb9vWQI/AAAAAAABNVE/ONDmocDKkos/s1600/Mickey.jpg" height="215" width="320" /></a></div>
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<span style="font-size: 14.0pt; line-height: 107%;">Here is a
picture of me with my medal right after the race.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZF_UvAyZ36-7X-0YMiUKCqGCK-B14TDF4zF2RUiCbEE8-66vW9rUZKBjb_e-CJFwR-cuCq3cCxXqkpRC9vfqDwotPyYeYILR8kmUJ_j5p9D6nLqJZafvDeJO_DqJ2ea6NGUqHOJ9cNlLQ/s1600/medal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZF_UvAyZ36-7X-0YMiUKCqGCK-B14TDF4zF2RUiCbEE8-66vW9rUZKBjb_e-CJFwR-cuCq3cCxXqkpRC9vfqDwotPyYeYILR8kmUJ_j5p9D6nLqJZafvDeJO_DqJ2ea6NGUqHOJ9cNlLQ/s1600/medal.jpg" height="320" width="240" /></a></div>
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<span style="font-size: 14.0pt; line-height: 107%;">Running the
Disney Marathon had been on my bucket list for the last several years. It
finally worked out for me to accomplish this goal. I look forward to talking to
you again soon. <o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-76277008626069039032014-08-03T05:29:00.000-07:002014-08-03T05:29:11.592-07:00Stills from Inspired by Alaska video.<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-7b2YHcoluJc/U94pSqRj62I/AAAAAAAAw9c/3VRGfKZ9V1k/s1600/mp9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-7b2YHcoluJc/U94pSqRj62I/AAAAAAAAw9c/3VRGfKZ9V1k/s1600/mp9.jpg" height="239" width="320" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com2Alaska, USA64.2008413 -149.493673330.38196529999999 127.88913919999999 90 -66.876485800000012tag:blogger.com,1999:blog-4385641046647712452.post-4188903029739732872014-08-01T20:49:00.000-07:002014-08-01T20:49:36.298-07:00Inspired by Alaska<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/41QMFpHY8LE?feature=player_embedded' frameborder='0'></iframe></div>
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The video is a collection of pictures from our 2011 trip to Alaska with inspirational quotes and set to music.</div>
<br />Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-17254714314490424532014-08-01T04:25:00.003-07:002014-08-01T04:25:59.075-07:00Pelican Picture<div class="separator" style="clear: both; text-align: center;">
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This picture was taken at South Padre Island Christmas 2013.Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-62713167905060477282014-07-31T16:09:00.001-07:002014-07-31T16:09:35.191-07:00Inspirational Pictures<div class="separator" style="clear: both; text-align: center;">
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This picture was taken at Destin, Florida over Christmas 2011.<br />
Christmas is a good time to go there. It is not to crowded, at times you have the beach to yourself.Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-59094869058183096122014-07-31T04:36:00.001-07:002014-07-31T04:36:39.688-07:00Inspirational Quotes Set to Music<iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/Bz0K7MAxhTs" width="480"></iframe><br /><br />
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A collection of pictures from our vacations with inspirational quotes. If you like it please feel free to share it.Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com0tag:blogger.com,1999:blog-4385641046647712452.post-42775847872875320572014-07-31T04:30:00.001-07:002014-07-31T04:30:41.144-07:00Inspirational QuotesI have recently been editing a collection of pictures from our vacations with inspirational quotes.<br />
Here is a sample:<br />
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Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com2tag:blogger.com,1999:blog-4385641046647712452.post-62227978182692560842013-06-05T17:59:00.001-07:002013-06-05T17:59:04.220-07:00Staying Motivated<p> </p> <p>“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”- Aristotle <p>I have recently stepped up my training. It is going to be hard to stay motivated, the St. Louis Rock ‘n’ Roll Marathon is on 10/27/2013. I am going to be training hard for over 4 months in an attempt to run the marathon in 3:30 and qualify for Boston. <p>I found an article in the Internet written by an Olympic Marathoner.In this article he discussed the strategies that he used to stay motivated during weeks of constant training. <p><a href="http://lh3.ggpht.com/-224xG0wcTrY/Ua_e0VSWAgI/AAAAAAAABZg/kuxnAUfF7ek/s1600-h/IMG_1457%25255B4%25255D.jpg"><img title="IMG_1457" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="IMG_1457" src="http://lh4.ggpht.com/-laAG-XgSd_0/Ua_e07ERHWI/AAAAAAAABZk/qjZWuO4cHU4/IMG_1457_thumb%25255B1%25255D.jpg?imgmax=800" width="447" height="299"></a> <p>When running 5 or 6 times a week for months on end, often for hours at a time, running can consume your entire thought process. Elite runners create a system so they don’t even have to think about running. <ol> <li> Identify the specific areas and times that most often lead to you not wanting to run. It is important to be as detailed as possible.</li> <li>Next think about creative ways you can eliminate the above issues, distractions, or weak moments.</li> <li>Once you have developed your solution for the issues that challenge your motivation most, keep looking for new and creative ways to take the thinking out of running.</li></ol> <p>Do not be afraid to have a little fun. Some examples of things I do to accomplish this is to download a new song to run to. Change my training up a little bit such as interval training , hill training, or run at a different time or place. Buy some new running clothes or sign up for a race.</p> <p>It is important to remember your goals. Remember in goal setting it is often important to set a series of short term goals along the way to accomplish your major long term goal.</p> <p><a href="http://lh4.ggpht.com/-4HhmHtt6nqc/Ua_e1fzfAII/AAAAAAAABZw/CRjrnO1YW4M/s1600-h/focus-on-goals-not-obstacles-L-j2CwXC%25255B3%25255D.jpg"><img title="focus-on-goals-not-obstacles-L-j2CwXC" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="focus-on-goals-not-obstacles-L-j2CwXC" src="http://lh6.ggpht.com/-94zTL7dtpKE/Ua_e1i1ITPI/AAAAAAAABZ4/dFv0s-l1MMI/focus-on-goals-not-obstacles-L-j2CwXC_thumb%25255B1%25255D.jpg?imgmax=800" width="431" height="369"></a></p> <p> </p> <p>What strategies do you incorporate to stay motivated during weeks of marathon training?</p> Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com5tag:blogger.com,1999:blog-4385641046647712452.post-16691342048959872792013-06-02T17:37:00.000-07:002013-06-02T17:37:16.746-07:00Update!Upcoming races for me include two 5k's, a 15k, the Evansville Half Marathon, and the St. Louis Rock 'n' Roll Full Marathon. My initial goal is to run one of my 5k's in 21 minutes. I have read if you can run a 5k in that time in 21 minutes your odds of running a marathon in 3:30 are drastically increased. My big goal is to run the full marathon in 3:30 and qualify for the Boston Marathon.<br />
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The GOAL!</div>
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To prepare myself for this I have stepped up my running. On 5/18, 5/25 and today 6/2 I ran 10 miles.<br />
On 5/20 I did 3 Yasso 800's and on 5/27 I did 5 Yasso 800's. I have work to do to get my minutes per mile where they need to be, but I am optimistic starting this early I can do it.<br />
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The reason I had to take a break from blogging was I got overwhelmed taking care of my girlfriend after total knee replacement surgery, trying to keep up with my full-time job, and running when I got the chance.<br />
Pam is 6 weeks out of total knee replacement surgery and is doing well. She wanted to be at 3 weeks were the doctor said she should be at in 3 months. She did not quite make that goal, but her physical therapist and doctor both say she is doing really well. She has been driving herself to physical therapy, doctor's appointments and to the "Y".<br />
I have gotten a couple of comments wanting to know where I have been. I wanted to let everyone know I had not dropped off the face of the earth and plan on updating more from now on.<br />
<br />Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com4tag:blogger.com,1999:blog-4385641046647712452.post-68635825737864725332013-05-03T17:42:00.001-07:002013-05-03T17:42:04.659-07:00Bose SIE2i<p> <p>“<a href="http://www.brainyquote.com/quotes/quotes/a/amarbose355386.html"><font color="#000000">I really wanted to do research. That has never changed.</font></a>” - <a href="http://www.brainyquote.com/quotes/quotes/a/amarbose355386.html"><font color="#000000">Amar Bose</font></a> <p>After my second pair of Plantronics Backbeat 903+ bluetooth headphones died I gave up on them and decided to try something else. After doing a little research on the Internet, the Bose SIE2 and SIE2i kept showing up on the lists. The difference between the two being that the SIE2i is optimized for the iPod, iPhone and iPad. <p>I was impressed that users consistently gave the Bose product 4 and 4.5 stars out 5 on the net. I was discouraged by the price of most of the headphones. I was really not wanting to pay over $100 for a pair of headphones to use for running. I was not to pleased with the Apple ear buds because they keep falling out of my ears. The strong point given to the Bose headsets by most reviewers is that they are secure and do not fall out of your ears. I own several Bose products and I am already sold on the sound quality of Bose. <p>The SIE2 are priced at $119.95 and the SIE2i are priced at $149.95, with free shipping. Below is a picture of my new Bose headphones: <p><a href="http://lh5.ggpht.com/-HwhSchxCM18/UYRZWc0z1iI/AAAAAAAABXQ/KSAXhPrZAb0/s1600-h/IMG_0393%25255B5%25255D.jpg"><img title="IMG_0393" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="IMG_0393" src="http://lh4.ggpht.com/-7OF2KEvVB_o/UYRZW2lINZI/AAAAAAAABXY/J9GQ-7r0pWo/IMG_0393_thumb%25255B2%25255D.jpg?imgmax=800" width="396" height="497"></a> <p>In the box you get the Headphones, the Bose-Reebok armband, three StayHear Tips: one small, one medium and one large, and an extension cable. The headphones include the controls for Apple products and a clothing clip. I have done two 30 minute runs using the new headphones and they have not fallen out of my ears one time. I have turned my head sideways and shook it trying to get the headphones to fall out and they will not. The second run was in strong winds and the headphones did not blow out of my ears. I have came to expect clear, full crisp sound from Bose products.The in-line controls for the iPhone are very easy to use. The top button increases the volume, the bottom button lowers the volume, and the middle button is pause/start. The armband stays snug around my arm and has not came loose when I ran. So far I have been very pleased with my new headphones.</p> <p>What headphones do you use when running?</p> Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com10tag:blogger.com,1999:blog-4385641046647712452.post-5168409485589592552013-04-30T18:43:00.001-07:002013-04-30T18:43:21.631-07:00Common Fears on Running Your First Race<p> </p> <p>“The brave man is not he who does not feel afraid, but he who conquers that fear.” – Nelson Mandela <p>1)<font color="#333333"> <u>I am going to finish last</u></font><u>.</u> Even if you finish dead last you are finishing way ahead of everyone sitting at home on the couch. If your first race is a short race, such as a 5k, there will be plenty of walkers that will finish after you.</p> <p><a href="http://lh6.ggpht.com/-IjDpfFnsy3c/UYBzLTHM02I/AAAAAAAABWM/fKaHyJ7ioYo/s1600-h/snail%25255B3%25255D.jpg"><img title="snail" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="snail" src="http://lh4.ggpht.com/-aPoofNpQA5Q/UYBzMGgvaaI/AAAAAAAABWU/94P1tzPhH_Q/snail_thumb%25255B1%25255D.jpg?imgmax=800" width="463" height="310"></a></p> <p>2) <u>I am too self conscious to run in front of people.</u> The Reality is that runners welcome new runners and will be glad too share advice. The best advice I can give is to buy the right running clothes and shoes. Find a good training program on the Internet to follow and then relax and have fun.</p> <p>3)<u> I will not be able to run the whole time.</u> I was amazed during my first race the number of runners that stopped and walked. In every race I have ever ran, I have seen runners who have stopped and walked. There are even programs such as the Galloway method that train this way.</p> <p>4) <u>I do not know what to expect.</u> Runner’s World, blogs, and forums are great places to learn what to expect. If you have the opportunity, go watch a race or volunteer to help at a race to learn what to expect. My personal experience is I just showed up at my first race and ran and was hooked.</p> <p>5) <u>I am too old to be running races.</u> I thought I was old when I ran my first race in 2007 at the age of 48. I have since met people running marathons that are in their 80’s. It is very encouraging and inspiring to meet an octogenarian who is out having the time of his life running a marathon.</p> <p><a href="http://lh4.ggpht.com/-OHT4GjgXQuw/UYBzNb16nII/AAAAAAAABWc/VZ-TUlOshZU/s1600-h/old%252520runner%25255B3%25255D.jpg"><img title="old runner" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="old runner" src="http://lh5.ggpht.com/-oI87OEcmFH8/UYBzOLR08uI/AAAAAAAABWk/g8jDkumvpKQ/old%252520runner_thumb%25255B1%25255D.jpg?imgmax=800" width="452" height="306"></a></p> <p>What fears did you have going into your first race? </p> Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com4tag:blogger.com,1999:blog-4385641046647712452.post-53845123218204440882013-04-27T18:11:00.001-07:002013-04-27T18:13:53.113-07:00Ramblings<span style="font-size: small;"></span> <br />
<br />"Running is a mental sport...and we're all insane!" <br /> Learn to run when feeling the pain: then push harder. - Les Brown <br />
<span style="font-size: small;">I started out this morning to do a long run. About 2 miles into the run it started raining and I knew that I would soon have to head inside. I decided to make it 2.62 miles and call this my personal run for Boston. Not the best picture it was taken outside in the rain with my iPhone.</span><br />
<a href="http://lh6.ggpht.com/-3-mwmwKCGfc/UXx3N2qW7II/AAAAAAAABVU/jeHWfrBHfAo/s1600-h/forerunner305%25255B4%25255D.jpg"><img alt="forerunner305" border="0" src="http://lh4.ggpht.com/-xRrtwLuALs4/UXx3OZ3qDbI/AAAAAAAABVc/agb1p2ILKL0/forerunner305_thumb%25255B1%25255D.jpg?imgmax=800" height="423" style="background-image: none; border: 0px currentColor; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="forerunner305" width="318" /></a><br />
<span style="font-size: small;">My girlfriend had total knee replacement surgery about a week and a half ago. She got home from the hospital a week ago today. I have been working, running , attempting to keep up on my blogging and being a caregiver. The “caregiver thing” consists of going into work early to leave early to shuttle her to physical therapy. I am also her coach for her exercises at home. She is quick to point out to me that I should be very happy that I have good knees and good health. I see the people in the therapy room struggling to walk and I am. Her medicine makes her a little self described “loopy” since she is forever loosing things or misplacing things that I have to find for her. Pam is a strong willed, independent woman. It absolutely drives her insane being dependent upon someone else for the least little thing. For the time being I am in charge of meal preparation, dispensing medications, and fetching ice water and ice packs round the clock. With the right knee replacement and left ankle screw removal, she will not be able to drive for up to 6 weeks. So I am having learn my way around Walmart, grocery stores, Sam’s, and the pharmacy without having my "Garmin”, (Pam). Although everything was cleaned, organized, and well stocked before she went to the hospital, I still have household chores and laundry to do... She has been home for a week now and is in not nearly as much pain. Still sleeping a lot but she is getting around better. She wanted me to add that I had even stayed up with her until midnight watching a chic flick with her on TV. </span><br />
<span style="font-size: small;">The local PBS station is having its annual auction.I was the high bidder on an entry into the Evansville Komen 5k on September 28,2013. This is one of my favorite races, as it was the first race I ever ran in 2007.</span><br />
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<a href="http://lh4.ggpht.com/-dQjvZGjQc5k/UXx3O7eotsI/AAAAAAAABVk/mgyHE5G-anM/s1600-h/komen-evansville-logo1%25255B3%25255D.jpg"><img alt="komen-evansville-logo1" border="0" src="http://lh5.ggpht.com/-iwLDXrGn1j8/UXx3PFh8goI/AAAAAAAABVs/6w2A9fH4PDM/komen-evansville-logo1_thumb%25255B1%25255D.jpg?imgmax=800" height="239" style="background-image: none; border: 0px currentColor; display: inline; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="komen-evansville-logo1" width="373" /></a></div>
<span style="font-size: small;">Here is some humor I found on the Internet today:</span><br />
<a href="http://lh3.ggpht.com/-BCFyfWeJ42A/UXx3P2xPxbI/AAAAAAAABV0/j1PXJ5wK80Q/s1600-h/modernmarathoner%25255B3%25255D.jpg"><img alt="modernmarathoner" border="0" src="http://lh3.ggpht.com/-N9-kD_Cmt-w/UXx3QU-BVhI/AAAAAAAABV8/EmXgis-Tn6A/modernmarathoner_thumb%25255B1%25255D.jpg?imgmax=800" height="319" style="background-image: none; border: 0px currentColor; display: block; float: none; margin-left: auto; margin-right: auto; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="modernmarathoner" width="411" /></a><br />
<span style="font-size: small;">Have you done any runs for Boston?</span><br />
<br />Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com2tag:blogger.com,1999:blog-4385641046647712452.post-20712962783599548162013-04-26T18:24:00.001-07:002013-04-26T18:24:23.899-07:00Healthy Writer’s Club: Recovery Period<p> </p> <p>"You have to forget your last marathon before you try another. Your mind can't know what's coming." - Frank Shorter, 1972 Olympic marathon gold medalist</p> <p>Recovery period after running a marathon is very important. A lot of runners completely overlook it and go into recovery with no plan. Your plan should have two goals: Prepare for recovery without injury. Set new targets for yourself.</p> <p><a href="http://lh5.ggpht.com/-TLseRYpsUVg/UXsouw5CZvI/AAAAAAAABUc/Rou3UXvPHy0/s1600-h/slowdown%25255B11%25255D.jpg"><img title="slowdown" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="slowdown" src="http://lh6.ggpht.com/-ybHvtxz8924/UXsovB_CjWI/AAAAAAAABUk/ogaiNUrsLjE/slowdown_thumb%25255B5%25255D.jpg?imgmax=800" width="425" height="236"></a></p> <p>I walk everyday for 30 minutes for one week after running a marathon. The next week I run 4 times for 30 minutes a day. I gradually work my speed and distance up from that. I have learned from experience that this recovery plan works best for me. I have jumped back into running too quickly after a marathon and then got injured.</p> <p><a href="http://lh4.ggpht.com/-lfs4iobmgM0/UXsowRdLziI/AAAAAAAABUs/_tKmyWdIxzU/s1600-h/RockNRoll-st-louis%25255B9%25255D.png"><img title="RockNRoll-st-louis" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="RockNRoll-st-louis" src="http://lh3.ggpht.com/-iBJw8T1H7r8/UXsowx-MqzI/AAAAAAAABU0/HefhmxckQO0/RockNRoll-st-louis_thumb%25255B5%25255D.png?imgmax=800" width="519" height="81"></a></p> <p>I start planning my next race or series of races. I need a goal to shoot for or I loose focus. I promptly signed up for the St. Louis Rock ‘n’ Roll Marathon. That means after a short break from running to let my body recover and heal it is back into training.</p> <p><a href="http://lh5.ggpht.com/-P_KfevFatH4/UXsoxS0Yj6I/AAAAAAAABU8/lkG3BfF6Ma4/s1600-h/running_pictogram%25255B2%25255D.jpg"><img title="running_pictogram" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="running_pictogram" src="http://lh4.ggpht.com/-VkcjgrO-eKE/UXsoxiL6usI/AAAAAAAABVE/doQO97keHO4/running_pictogram_thumb.jpg?imgmax=800" width="244" height="219"></a></p> <p>What advice do you have for the recovery period?</p> Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com4tag:blogger.com,1999:blog-4385641046647712452.post-87691042199293615062013-04-23T18:28:00.001-07:002013-04-23T18:28:27.647-07:0010 Tips For Older Runners<p> </p> <p>“Endurance? You’ve only got to get out there and do it. Face up to it: man was meant to run.” – Percy Cerutty</p> <p>Being I will turn 55 this year I have bee spending a lot of time researching advice for older or master runners. Most of the advice I have found on the Internet is encouraging. Several sites state that I can expect to keep running marathons well into my 60’s or later. Her are this weeks 10 tips for older runners:</p> <p>1) <u>Cut yourself some slack</u>. Keep a positive attitude and do not expect to PR every race. It is best to run smart with lots of positive energy. Focus in the fun and spiritual aspects of running.</p> <p>2) <u>Speed is a big need</u>. You need speed training to stop the decline in muscle fiber size and numbers.</p> <p>3) <u>Reinforce the foundation</u>. Your hips, abs and back are where everything originates. Keep your core strong with core strength training exercises.</p> <p>4) <u>Extreme extremities</u>. You need both lower and upper body strength training to maintain strength, power, speed, elasticity and injury resistance.</p> <p>5) <u>Pay attention</u>. Listen to your body, if it does not feel right it probably isn’t. Any chronic fatigue or pain means you should back off on mileage, intensity or both until you are feeling strong again.</p> <p>6) <u>Mind your P’s and Q’s</u>. As you age purpose, quantity and quality become more important. Focus on quality running and only put in as much quantity as necessary to meet your running goal.</p> <p>7) <u>Stride for perfection</u>.Improving your stride efficiency helps to ward off the effects of a reduced VO2 max. Strength training, plyometrics, speed training, barefoot running and a focus on proper mechanics can make you a more efficient runner.</p> <p>8) <u>Better Balance.</u> Balance and proprioception tends to suffer as you grow older. Balance training will not only improve balance but it also help proprioceptive abilities and neuromuscular conditioning,</p> <p>9) <u>Holy Holistic</u>. Focus on the joy of running, the mental aspects of running and the spiritual side of running.</p> <p>10) <u>Holiday Road</u>. When you were younger you could run every day. Now that you are older your body needs frequent breaks, sometimes a couple of days or it may be as long as two weeks.</p> <p><a href="http://lh5.ggpht.com/-mQyaj9MV23I/UXc1ODFdsUI/AAAAAAAABUE/owy1litICRM/s1600-h/marathonrunner%25255B3%25255D.jpg"><img title="marathonrunner" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="marathonrunner" src="http://lh6.ggpht.com/-LfegjLiswbU/UXc1OgAICsI/AAAAAAAABUM/J6V4FUdgnD0/marathonrunner_thumb%25255B1%25255D.jpg?imgmax=800" width="281" height="485"></a></p> <p>Any other advice for aging runners?</p> Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com2tag:blogger.com,1999:blog-4385641046647712452.post-42067133266317730262013-04-23T04:08:00.001-07:002013-04-23T04:08:09.845-07:006 Big Mistakes Runners Make<p> </p> <p>“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.” – George Bernard Shaw</p> <p>I saw this article on the Internet and realized at one point or the other I have made most of the mistakes listed here:</p> <p>1) <u>Doing too much too soon.</u> I ran my first 5k in August of 2007 and my first Marathon in May of 2008. I made it, I did it, but I paid for with back to back injuries that kept me sidelined for close to a year. It is important to gradually increase your speed and mileage by not over 5 – 10% a week. Your body will also need breaks in the training especially after your first half marathon.</p> <p><a href="http://lh6.ggpht.com/-RTqeGrhVIBk/UXZrgVxK4vI/AAAAAAAABSc/G40xdvN2lT4/s1600-h/rusty-wide%25255B3%25255D.jpg"><img title="rusty-wide" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="rusty-wide" src="http://lh5.ggpht.com/-15HRKM_IkEs/UXZrg3cjAzI/AAAAAAAABSk/ml4a6ZCjdQY/rusty-wide_thumb%25255B1%25255D.jpg?imgmax=800" width="340" height="232"></a></p> <p> </p> <p>2) <u>Ignoring recovery</u>. How many of us after a run just jump in the shower take off to dinner? Your body needs 5 minutes to cool down after a run and that includes stretching. I want to add that I have been guilty of ignoring the recovery period after a half marathon and immediately jumped into training for a marathon.</p> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin2GMxds8Fv3ZLEKCVNBHZsHoGT18g0aR07jZ9c1pTHOwEklb1KFd5USSYr6_2E0WcIx_GAfw9XAttcYNI2vUoT-VONudlyGA9m28yldmrV_wi2EPEM7MaJBKuquYYyhGaKFq-43h-AjY2/s1600-h/rest-period1%25255B3%25255D.jpg"><img title="rest-period1" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="rest-period1" src="http://lh6.ggpht.com/-kCgbsyVcdCw/UXZrhlfxZsI/AAAAAAAABS0/o5sC246kbyY/rest-period1_thumb%25255B1%25255D.jpg?imgmax=800" width="271" height="303"></a></p> <p>3) <u>Not wearing the correct pair of running shoes and equipment</u>. When I first started running I had absolutely horrible shin splints. I was shocked to learn that the $50 pair of running shoes that I had bought at the discount shoe store were not the correct pair of running shoes for me. I purchased a pair of running shoes at local shoe store that specialized in running shoes and the shin splints went away</p> <p><a href="http://lh3.ggpht.com/-6W8ospoGMwc/UXZriaOr7rI/AAAAAAAABS8/5DIxkOOJyP4/s1600-h/kayano19%25255B3%25255D.jpg"><img title="kayano19" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="kayano19" src="http://lh6.ggpht.com/-OG95yH26eyc/UXZri1XMjVI/AAAAAAAABTE/8yB9TadbgjM/kayano19_thumb%25255B1%25255D.jpg?imgmax=800" width="350" height="225"></a>.</p> <p>4) <u>Having no goals or plan</u>. I have been accused of always being in training for a race. I have not done enough Yasso 800’s or Fartleks to increase my speed. My goal is to qualify for and run the Boston Marathon. I need to get serious and accomplish this goal.</p> <p><a href="http://lh4.ggpht.com/-JgTYHNmYN2A/UXZrjh5_YKI/AAAAAAAABTM/XhdqvUj6hiw/s1600-h/goalsetting1%25255B3%25255D.jpg"><img title="goalsetting1" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="goalsetting1" src="http://lh5.ggpht.com/-tqRj0qhFUJM/UXZrkKFqKsI/AAAAAAAABTU/EEvOhoLjpoE/goalsetting1_thumb%25255B1%25255D.jpg?imgmax=800" width="359" height="275"></a></p> <p>5) <u>Learning to pace properly</u>. It is a lot easier to pace properly for a half marathon than a full. Early on in a marathon I am having to fight to hold my body back, my body feels like a race horse wanting to charge ahead. At the end I am having to push myself to keep going.</p> <p><a href="http://lh3.ggpht.com/-QS80hYRLAIU/UXZrksVCmzI/AAAAAAAABTc/HNUCX8YVUL4/s1600-h/723234-1098-0023s%25255B3%25255D.jpg"><img title="723234-1098-0023s" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="723234-1098-0023s" src="http://lh4.ggpht.com/-jt1twpqmE0g/UXZrlCgBkQI/AAAAAAAABTk/_ZBxe9dQJnY/723234-1098-0023s_thumb%25255B1%25255D.jpg?imgmax=800" width="257" height="386"></a></p> <p align="center">This is me during the Chicago Marathon</p> <p>6) <u>Not varying your training</u>. That is where a good training plan comes in handy. You need interval training, hill training, long runs and short recovery runs. I have also used a personal trainer to assist me in cross training.You need days off from running for your body to heal. </p> <p><a href="http://lh6.ggpht.com/-nyzv7NJHrOw/UXZrlutFmbI/AAAAAAAABTs/1hkaFsjjWb0/s1600-h/athletic-gym-gymnasium%25255B3%25255D.jpg"><img title="athletic-gym-gymnasium" style="border-top: 0px; border-right: 0px; background-image: none; border-bottom: 0px; float: none; padding-top: 0px; padding-left: 0px; margin-left: auto; border-left: 0px; display: block; padding-right: 0px; margin-right: auto" border="0" alt="athletic-gym-gymnasium" src="http://lh4.ggpht.com/-q1IQZ6zgxt8/UXZrmLXF2TI/AAAAAAAABT0/Xz022mMMCdg/athletic-gym-gymnasium_thumb%25255B1%25255D.jpg?imgmax=800" width="303" height="309"></a></p> <p>Do you have any mistakes to add to the list?</p> Anonymoushttp://www.blogger.com/profile/03470169043998812328noreply@blogger.com4