Thursday, August 30, 2012

Another Successful Day

Today was another successful day.  It feels warm and fuzzy to say that.  This last month I've been feeling inadequate in full-filling my fitness goals.   

Yesterday was easy for me and I knew I could do more.  After consulting the Marathoning for Mortals training schedule, I decided to follow the training schedule for the run/walk instead of the walk/run. I'm still planning on following the walk/run schedule for the endurance or long mileage days. 

3.71 miles  50 minutes

Warm-up - 5 minutes at 3.5 mph
Jog 3 minutes at 4.5 mph / Walk 1 minute at 3.5mph - Repeat 10 times
Cool-down - 5 minutes at 3.2 mph

I watched the second episode of Dallas.  It was intriguing enough to make the time whiz by.

Wednesday, August 29, 2012

Treadmill time

I can finally start this blog entry off right.  I followed my training schedule almost to the letter.  Yesterday was a rest day.  I did yardwork for a couple of hours.  Mowing and weeding.  Fun, fun, fun!  Today I walked and jogged on the treadmill.  I set it at .5% incline.

5 minutes walking at 3 mph warm-up
3 minutes walking at 3.5 mph / 1 minute jogging at 4.5 mph - repeat 12 times
5 minutes walking at 3 mph cooldown

I used a Gymboss Interval timer to keep me on schedule.  I also watched to premiere episode of the 1978 Dallas series.  I'm hoping to watch the entire series on the treadmill.  It is going to take me quite a while.   I just read that Dallas had 357 episodes.  Watching Dallas kept my mind occupied since I hadn't ever seen the first few seasons of this series. 

Monday, August 27, 2012

9 Miles

Last week was another week I didn't meet my fitness goal.  I'm very frustrated with myself.  I had migraines for three days.  Oh well, it's a new day and I met my goal today. 

I walked 9 miles this morning.  My marathon schedule was for 6 miles, but I made up the 9 mile week I was supposed to do last week.  The first 5 miles were walking outside with Terri, followed by walking 4 miles on the treadmill.  I set the treadmill for a 1% grade incline.  A 1% incline is supposed to simulate walking outside.  It seems to be a bit harder than walking outdoors.  I figure erring on the side of more difficult rather than less difficult is better for my fitness level.  The temperature outside was 76 degrees by noon.  It was warmer than the weather forecasters predicted. 

I promise to faithfully follow my training schedule the rest of this week .  :)

Monday, August 20, 2012

7 Miles

Today was the start of my new goal of following the marathon training calendar.  I messed up already.  I walked/jogged 7 miles instead of 9 miles.  I walked the first 5 miles with Terri.  I was then locked out of the house because the garage door wouldn't open.  Terri drove me up to her house and from there I walked to Sue's to get an extra key she has to our house.  After talking a bit, I walked and jogged back home.  I wasn't sure of the mileage and the Internet has been unusable since last night.  After I had lunch I decided to hang it up for the day and go Wednesday.  Tomorrow I'm going to be doing cross-training consisting of yard work.

Friday, August 17, 2012

Another Short Walk

Liam and I went on a 2 mile walk this morning at 7:00am.  The early hour is due to the extra warm weather we are having in the Pacific Northwest.  They just said on the news the temperature might be in the high 80's today vice the 90's.  This is due to some unexpected off-shore winds.  I hope they are right.

Sarah made reservations for her puppy Liam to be shipped back to California on Sunday evening.  Looks like I'll be taking him on at least one more walk.

Thursday, August 16, 2012

Early Walk with Liam

Today Liam and I went on an early walk for 3.14 miles to beat the heat.  We are scheduled to have record-breaking temperatures in the 90's today and tomorrow.  Today I let Liam have extra length on the leash when we were in Jennings Park.  He seemed to enjoy the freedom.



Liam and I noticed lots of cats enjoying the early morning temperatures.  One cat in particular caught my eye and I had to take a picture of it.  I don't know if this fence had a hole in it previously or if the owner cut it for the cat.  The black kitty fit perfectly in its' empty space. 


Wednesday, August 15, 2012

New Day

I did some reading last night that gave me encouragement.  The books I read are Runner's World Big Book of Marathon and Half-Marathon Training and Marathoning for Mortals.  Both books stress how important it is to stick to a marathon schedule.  I've always stuck to the long, slow distance day of increasing my mileage but never to the other days of exercise.  I studied the training schedule in the Maratahoning for Mortals book again and decided to follow it to the letter.  It calls for you to walk/run only 40 to 45 minutes on the regular days.  I can deal with this and not feel like a failure. 

Today I took Liam for a 1.6 mile walk.  It really is too warm to be outside for long.


It's hard to get Liam to pose and look happy.
Path through Jennings Park



Liam relaxing after his walk

Tuesday, August 14, 2012

Revising My Goal

I feel like a loser, AGAIN.  Today I had the best of intentions about jogging.  I got on the treadmill and did a fast warm-up walk.  Every time I started to jog it just felt difficult and I really didn't want to do it.  It might be because I increased the interval to 1% incline.  In the past month, I have read and heard that if you truly want to mimic outside conditions jogging you need to add incline to the treadmill.  Another reason, or excuse, is yesterday was my long mileage day.  Regardless, I'm tired of feeling like a failure due to not reaching my goal.  I'm just not up to jogging 5 continuous miles three times a week.  So my new goal for this month is to jog 5 continuous miles once a week.  I will exercise 5 times a week.  Perhaps I will now start to feel a sense of accomplishment.  One can only hope.

I did walk/jog 5 miles in 80 minutes.  The temperature inside and outside was 79 degrees.  16 minute miles. 

Monday, August 13, 2012

8 Miles Today

I walked a 3 mile walk with Terri and Sarah's puppy dog, Liam.  I then proceeded to walk/jog 5 miles on the treadmill today.  I jogged 2 of the 5 miles.  I feel like I am failing in my quest to jog 5 miles, three times a week.  

It is going to be a hot week.  No, not because I want to look stunning.  The outside temperature was 86 degrees today and will be in the 90's by mid-week.  Too hot for me!  My exercise will be much easier if I jog early in the day.

Friday, August 10, 2012

Walking with Liam

Well, my August goal is just not getting done....  I was sick with a tummy virus from Monday until Thursday.  I'm finally back to normal.  I'm going to jog tomorrow and then start again next week.  My calendar is not filling up with exercise entries as I had hoped.


Liam in Jennings Park

Today Liam and I went on a 6 mile walk.  I charted out a 3 mile loop so I could let Liam have a drink of water at home.  So we did the 3 mile loop twice.  He is one tired puppy dog.  I doubt he'll be causing any trouble this afternoon.  He doesn't really cause trouble, just occasionally barks at the neighbors while he is outdoors.  He guards the perimeter of our property like Chloe the dachshund used to. 



Liam after his walk

Monday, August 6, 2012

Multnomah Falls Hike

We visited Alyssa this weekend in Portland, Oregon.  She is in Portland from Auburn University for a conference.  It was wonderful spending time with her again.  Yesterday we did a hike at Multnomah Falls. 



Wikipedia - Multnomah Falls is a waterfall on the Oregon side of the Columbia River Gorge, located east of Troutdale, between Corbett and Dodson, along the Historic Columbia River Highway. The falls drops in two major steps, split into an upper falls of 542 feet and a lower falls of 69 feet, with a gradual 9 foot drop in elevation between the two, so the total height of the waterfall is conventionally given as 620 feet. Multnomah Falls is the tallest waterfall in the State of Oregon. It is credited by a sign at the site of the falls as the second tallest year-round waterfall in the United States but that claim is debated among waterfall experts.

We hiked to the Upper Viewpoint of the Falls.  Mark and I were winded on this hike.  Alyssa looked like she was doing a cake walk.  I'm sure she could've been up and back twice if she wasn't with her parents.  When we got to our end destination we were rewarded with a spectacular view below.  I put my overheated feet in the glacier cool streaming water.  Portland's temperature high on Saturday was 106 degrees!  On Sunday, when we were hiking, the temperature had cooled down to 96 degrees.  Luckily, our hike was shaded by the tall trees. 















We hiked to the tippy top of this waterfall.





Friday, August 3, 2012

5 Miles on Treadmill

Well, I did it.  I jogged 5 miles on the treadmill in 66 minutes.  The weather is getting warm for Seattle, thank goodness for fans.  I hope 5 miles gets easier to jog or I'm in for a tough month. 

Wednesday, August 1, 2012

Mommy Run Fast blog

I just signed up for a virtual 10 mile walk/run on Labor Day Weekend on the mommyrunfast.com website.  What a cool idea!  This also fits in perfectly with my marathon training schedule.
http://www.mommyrunfast.com/labordayvirtualrun/

Seattle Marathon Training Walk

Today was the day I started training for the Seattle Marathon.  The Seattle Marathon is always the Sunday after Thanksgiving.  This year the date falls on November 25th. 

I walked and jogged 7 miles in 107 minutes.  I would've jogged more but the day was hot, for me, and my body feels a bit tired.  My overall pace was 15:30 minute miles.  Not too shabby, considering I used to walk 18 - 20 minute miles.  I'm going to try to do all my training walks around this pace.

Training walks are supposed to be long, slow, distance walks.  The trouble I had with my last marathon is I never trained at a faster pace and I thought miraculously on marathon day, my body would move at a good clip, effortlessly.  My body did move at a faster pace, but I felt tired and worn out from the first few miles of the marathon.  I never experienced that on my previous marathons or half-marathons.  I don't want that to happen this November.  I plan to jog 5 miles, 3 times a week.  I hope to get my body in good enough shape that jogging this distance will feel easy.  It will then be easier to go a bit faster during the marathon.  I also need to add some interval training in too.  Not sure how to do everything I want to accomplish.  I think I'll worry about interval training in September.  Right now jogging 3 times a week is enough for me. 

I'm following a new training schedule.  It is John Bingham's program.  John Bingham is known as the "penguin" in running circles.  He co-authored a book with Jenny Hadfield called, Marathoning for Mortals.  It talks about walking, walk/running, running/walking, and running marathons.  It gave me a new paradigm in the way I view marathons.  I cannot say enough good things about this book.  It also gave me the confidence to add running into my marathon training.  Marathoning for Mortals was published in 2003.  I wish it had not taken me 9 years to discover it.

The training program I used for my other marathons was from the Portland Marathon website.  Their program adds your mileage one or two miles a week, concurrently every week and you are never given a break until you hit your 20 mile walk.  The Bingham/Hadfield training schedule gives you a mileage break every other week.  Such as 14 miles one week, 8 miles the next, and 16 miles the following week.  It was never a problem for me before, but the right before the June marathon my mind was getting a bit burned out.  To be fair, I think a lot of this had to do with me adding the jogging in for the last months and the worry about the time limits.

Tomorrow is a day off for me and then Friday jogging 5 miles.