Wednesday, December 9, 2009


I originally decided to run the Bolder Boulder, but a few days later I got an e-mail from the upcoming Starwalker TV show, which just happens to have a half-marathon on the first episode for eliminating 50% of the competitors. Starwalker seems to be a thing of the past, but not my training!

In this post I'll document my training, initially in free form, with possibly more of a summary as I progress.

Any comments, tips, suggestions, etc. are more than welcome!

11/22/2009 - Went to a body sculpt class. Not enough cardio, but a good place to start.

12/2/2009 - Went to the gym for the first time in my life during the week. Laugh all you want.
OK, enough. It was a good class (Chisel), decided to keep doing that. Reminded me of boot camp only no mud.

12/9/2009 - Went to the same class (Chisel) as last week, but also ran for 10 minutes using a cardio program. Started at 4.5mph, and the treadmill lowered it gradually to 3.4mph in a futile attempt at maintaining a heart rate of 152 (that it chose by itself), while my heart didn't get the memo and kept steady at 172. I wanted to start small as in the past when I tried to run I had knee pain.

12/13/2009 - Yesterday Cardio Sculpt (I really need to buy an HRM watch) and today I feel like I reached a good first step - I "ran" 2.4 miles in 30 minutes on the Elliptical treadmill (156bpm) and then ran a mile on a regular one at 4.5mph. The best part is that I feel great and not drained at all (did anyone say Adrenaline?). I feel good towards tomorrow's meeting with Carl Mease, personal trainer.

12/14/2009 - I met today with Carl Mease, a trainer at our athletic club. The result? After finishing this entry and getting some sleep I'm going to be running at 6am. Bring it!

12/15/2009 - At 6am ran 30 minutes at 5.2mph. It became easier the second half when I started playing Vivaldi's Four Seasons in my head (no iPod yet). The treadmill didn't want to tell me my heart rate. I felt a bit tired but not exhausted. This was by far the longest run I have ever done...

12/17/2009 - Yesterday a core class (it was great!), today - another 30 minutes at 5.2mph. It was harder, my body is not used to working out more than once a week. My quads hurt for the last couple of days and as a result form was worse today than 2 days ago. My heart is getting used to this, though - last week a 10 minute jog at 3.4-4.5 mph had me at 172bpm, and today it climbed slowly to 160 over 30 minutes.

12/19/2009 - Yesterday I had a session with Carl (my trainer). I am now convinced of the benefit of having a trainer. He gave me several exercises to do every day that expose (and improve) my stability and muscle weaknesses. I also went to a cardio + core class which pretty much neutralized me, but it felt good. I got my Asics GT-2140 shoes which help me control my pronation. A new week is beginning, with the plan being a 30 minute run on Monday and Tuesday and a session with Carl on Wednesday, when I'll start with my interval training.

12/21/2009 - Ran the same 30 minutes at 5.2mph. Ran in my new Asics, felt slower than previous times. I tried to pay attention to cadence - my 'native' cadence was about 130, ran the last few minutes at 180. In anticipation to the run I keep waking up several times a night and look at the clock.

12/22/2009 - Run was hard today. I started at 5.5mph and slowed down to 5.2mph after 5 minutes. It felt like I was running out of breath. I finished the 30 minutes, about 2.7 miles, but it was tough. Maybe it is because I ran two days in a row, maybe it's being tired from waking up several times again. New shoes feel good, though. I felt my left knee at the beginning of the run but the sensation during the run is as if the landings are much more controled.

12/23/2009 - Training session with Carl at 6:00am. Got new exercises (got to stretch those legs and sit less at work), butt-kicks and other exercises to improve running motion and efficiency. Also starting to do interval training after a few days off of running (left knee is bothering me).

12/24/2009 - 45 minutes on the Elliptical treadmill at 60-70rpm. HR was 150-160bpm, and the treadmill reported 625 calories and 4.58 miles. Also did the stretching and other exercises, which is the only plan for tomorrow (Lakeshore Athletic Club is closed and the streets are slippery).

12/26/2009 - After doing only stretches and other exercises yesterday I did my first interval training today - 8 times of 2 minutes at 5.8mph followed by 1 minute of 4.0-4.5mph cool-down. Felt very good though my left calf is pretty stiff from before (which didn't seem to matter for the run). Feeling my left knee a bit.

12/27/2009 - 1 hour on the elliptical treadmill (it's all in the training plan...) at 60-65 rpm mostly at level 2. Listened to The Space Show.

12/28/2009 - Treadmill, 35 minutes at 5.2mph + cooldown (3.46miles), incline 1. Felt pretty good (8/10).

12/29/2009 - Training session with Carl, lots of new strength exercises. Then interval training on the treadmill - 8 times of 2 minutes at 6mph followed by 1 minute of 3.5mph cool-down. Was pretty hard, felt my knees and muscles.

12/30/2009 - Exercises - Crunches, step, Romanian, Elliptical for 45 minutes at 60-70 rpm. Muscles sore from yesterday. Chisel was still great.

12/31/2009 - Exercises, interval training on treadmill - 4 times of 5 minutes at 5.6mph followed by 1 minute of 4.2mph cool-down.

1/1/2010 - What a better way to start the new year with a knock-out of a session with Carl? As Carl put it - "You finally got a taste of what a good workout is". Note to self - record heart rate next time.

1/2/2010 - Got up at 5:30, arrived at Lakeshore Athletic Club at 6am. Who knew it opens at 7am on the weekend? Second try at 7am, ran 40 minutes at 5.2mph and did some strength exercises.

1/4/2010 - 50 minutes at 5.2mph and strength exercises. My left knee hurts and I'll need to do more stretching and deal with my IT bands.

1/5/2010 - Workout with Carl (strength exercises, stretches) and 30 minutes of cycling at level 10, ~11.5m.

1/6/2010 - Ran 30 minutes at 5.4mph. My left knee hurt (darn IT band!) starting minute 10, somewhat improved around minute 20. Also left inner thigh ligament (I'm sure it has a fancy name...).
Chisel was lighter than usual.

1/7/2010 - 60 minutes cycling at Lakeshore. Sweating like a pig, but oddly HR was not as high as last time.
Also strength exercises.

1/8/2010 - Workout with Carl, ran 45 minutes at 5.4mph. Left knee, less than last run.

1/9/2010 - Interval training - 10 times of 2 minutes at 6.2 mph and 1 minute of 3-3.5 mph. Knee hurt, but surprisingly almost doesn't now (did ITBS stretching before and after).

1/11/2010 - ran 40 minutes at 5.4mph. Left knee, bothers more after the run than during. Also strength training. Eating a Banana wasn't good today, back to sandwich tomorrow before working out.

1/12/2010 - Workout with Carl, at the end of which I learned stretches that really helped my back and knee pain today. Also, Carl said I run like an old lady at a speed walking race.
My new evening activity was supposed to be a swimming class but Lakeshore cancelled it. BOO!

1/13/2010 - Ran according to the plan, 30 minutes at 5.4 mph. Tried to run with better strides and did the stride training afterwards. Felt pretty good, closer to a 36 year old man than an old lady...

1/14/2010 - 60 minutes on the bicycle at level 10, about 14 miles. In Sunnyvale CA. Was a lesson in sweating.

1/15/2010 - Ran 45 minutes at 5.2 mph. Back in CO. Felt good after the run, but had to scrape myself off the bed at 5:30. Minor knee pain.

1/16/2010 - Interval training - 12 times of 2 minutes at 6.2 mph and 1 minute of rest (3.1mph).

1/18/2010 - Ran 60 minutes at 5.2mph. Left knee bickering at me. 5.4 miles total.

1/19/2010 - Had a workout with Carl (new exercises), Also had my first swimming lesson in about 29 years...

1/20/2010 - Ran 20 minutes at 5.4mph as instructed, then accelerated a tiny bit to 5.5, and ran the last minute (minute 30) at 6mph. Actually feels better to run faster.

1/21/2010 - A very full day -
Indoor bicycle for 60 minutes in the morning,, strength training in the evening, and practicing at the pool.

1/22/2010 - Note to self - don't eat so much fried food in one day. My digestive system didn't like it. Ran 44 minutes at 5.2mph and 1 minute at the end at 6mph, nausiated: Also developing a cold that got worse in the evening.

The gap here is due to a nasty cold which is slowly but surely subsiding.

1/26/2010 - Had a good workout with Carl. Finally I'm pushing the speed. Nothing to scare Hussein Bolt but I'm pumped to start running in speeds that are really challenging for me and at the same time more natural and flowing - we tried 6.8mph and 7.4mph I also had a swimming lesson which is exciting as well. I'm starting to remotely resemble freestyle swimming.

1/27/2010 - Got tasked with running at 6.8mph for as long as I could. I aimed for 30 minutes and after 14 started running out of breath. I definitely have my work cut out for me. I rested at 3mph for a couple of minutes and continued on a cycle of a little rest and back to 6.8mph Also did Chisel, which seems to become easier

1/28/2010 - Indoor bicycle for 60 minutes in the morning at 90rpm for 59 minutes and 100rpm for 1 minute, all at level 10. It was more intense than last week (I think last week I went 70rpm), 17.34 miles. No Garmin as I seem to have some technical difficulty with it since I got the foot pod. Also practiced swimming (all the family went - fun!).

1/29/2010 - Ran 45 minutes at 6.0mph - about 4.65 miles including cool-down. Still, technical difficulties - I noticed I have a log from 12/31/1989, so I might have to delete all somehow.

1/30/2010 - Interval training day - finally there's a curve! 12 times 2 minutes at 6.9mph and 1 minute rest 3mph. Did a delete-all reset (turn Forerunner on while pressing Mode) which solved the problem. Foot pod not calibrated yet, need to do that (Garmin shows 3.64 miles while treadmill showed 3.30 miles). I think the foot pod gets confused by the treadmill, as the body center of mass doesn't move forward on a treadmill compared to running outside which I really need to start doing.

2/1/2010 - New month, new personal record - ran for 70 minutes, first hour at 5.4mph, 9 minutes at 5.8mph and last minute at 6mph. Overall ran about 6.4 miles which means I have achieved my original goal of being able to run a 10k - Of course, this is a stepping stone to the real goal which is running the Starwalker half-marathon.

2/2/2010 - Training session with Carl, who decided that today was the national Quads day (or beat-up of...) -
Also had a swimming lesson. My homework is to get the kicks right with a board.

2/3/2010 - Lesson of the day - when walking is very painful because your quads feel like they are on fire every step you make, running actually hurts less (though not fun by any stretch of the imagination...). Ran 5 repetitions of 5 minutes at 6.4mph and 90 second rest, totalling about 3 miles
Went to Chisel which was great (nothing to do with quads!)

2/4/2010 - With quads still refusing to calm down I went to do cycling for 1:15 hours at level 10. Felt like it helped the quads to some extent

2/6/2010 - After a break on Friday due to a short visit to MDRS, I ran 10 repetitions of 3 minutes at 6.8mph and 90 seconds at 2-3mph. Trick question - where wasn't my water bottle?
Also went to try and complete my swimming homework, not very successfully thus far.

2/8/2010 - Ran almost 11K (6.7miles) at 5.6mph for first 60 minutes, 5.8mph for 9 minutes and 6mph the last minute, accelerating to 8mph at the end Pretty tough on knee, and I have a pretty big blister on my left foot arch.

2/9/2010 - Training session with Carl, who complimented my posture in the different strength exercises Had a swimming lesson in the evening. A lot to think about at this point while swimming - we took a step back and I have to practice a form of disected swimming this week.

2/10/2010 - Interval training - 5 repetitions of 5 minutes at 6.4mph and 1 minute rest. At the end accelerated to 8mph and ran for a minute, then did 2 more accelerations and running for 30 seconds at 9mph and 10mph My blister grew. Nothing I found in Safeway can cover it at this point... Also went to Chisel

2/11/2010 - 75 minutes on the stationary bicycle. Great to do low impact cross training while still making muscles and heart work
In the evening went to do the strength exercises as laid out in the 2/9/10 plan and closed the day with swim practice (definitely harder to master than I thought it would be).

2/12/2010 - Ran 60 minutes at 5.8mph with 3 bursts at the end of 8, 9 and 10 mph Blister under control thanks to advise from fellow employee.

2/13/2010 - Longest interval training so far - 15 repetitions of 2 minutes at 7mph and 1.5 minutes of rest (3mph). Did my accelerations at the end like yesterday and this time made sure to run 30 seconds after accelerating maintaining the speed (8, 9 and 10 mph)

2/15/2010 - Ran 80 minutes at 5.6mph. Had a 2 minute break after 60 minutes. Also did the accelerations like before (8, 9, 10 mph, 30 seconds)

2/16/2010 - A little swimming and workout with Carl. He had me do all kinds of sets and got me grasping for air. Good one! Swimming lesson went pretty good - I feel progress.

2/17/2010 - Ran 5 repetitions of 5 minutes at 6.6mph and 1 minute of rest (2.5mph). Also accelerated at the end like before I went to the NSRCreception I only made it to 2/3 of Chisel

2/18/2010 - Cycling at level 10 for 75 minutes, nothing really to write about.

2/19/2010 - Ran 60 minutes @ 6mph. Pretty hard, both knees are telling me stories of their ITBS Also did my strength exercises Tried waking up at 4:30, made me tired.

2/20/2010 - Ran 10 repetitions of 2 minutes at 7.2mph and 1.5 minutes of rest My knees bothered me a lot and I stopped and didn't do 5 more repetitions. I think I haven't been stretching enough so I started stretching more.

2/22/2010 - Ran 80 minutes at 5.8mph, with a short rest after 60 minutes. Also accelerated like before (8, 9, 10 mph, 30sec) Also swimming practice and hot tub which seemed to help my knees.

2/23/2010 - Workout with Carl after some swimming practice and hot tub

2/24/2010 - Interval training - 4 repetitions of 7 minutes at 6.6mph and 1 minute rest. Felt pretty good, knees are there but not catastrophic Chisel seemed easier than usual Also had a swimming lesson and there is definite progress...

2/25/2010 - 75 minutes on the stationary bicycle at level 10, 70+ rpm. In addition to listening to the excellent space show, I also had the TV opened and saw people redoing their kitchen. I forgot to put on the HRM but sweat was there by the gallons as usual

2/26/2010 - Ran 60 minutes at 6.2mph and accelerated, maintaining the 8, 9, 10 mph for 35 seconds
Also did my strength exercises Knees hurting, not very bad.

2/27/2010 - Interval training - 10 repetitions of 3 minutes at 7.2mph and 1.5 minutes rest, with same accelerations at the end as before. Felt pretty good - knees hurt somewhat, but keeping the stretching regimen seems to be working

3/1/2010 - Ran 80 minutes at 6mph with a little break after 60 minutes. Couldn't do accelerations at the end due to knee pain, surprisingly right knee Also practiced swimming in the evening.

3/2/2010 - Good workout with Carl. Discussed a slight change of plans, aiming slightly more for Bolder Boulder and slightly less to a half marathon based on what's known (or not...) about Starwalker

3/3/2010 - 3 repetitions of 10 minutes at 6.5mph and 2 minutes of rest. Felt good, though pretty much all my muscles are somewhat sore - from running and the workout yesterday. Also did accelerations at the end - I really like those!
Chisel was pretty benign apart from doing it with sore muscles. Did 56 military sit-ups in 60 seconds

3/4/2010 - 60 minutes on the indoor bicycle at level 10. Switched bikes as I couldn't sustain 80rpm on the first one

3/5/2010 - Started running "25 minutes easy" (Carl's words) but knee pain on both knees stopped me. I feel tired from this week overall, it has been tough
Also did strength training, based on new 3/5/10 plan

3/6/2010 - Had a smaller workout which worked well due to knee pain - 15 minutes of easy bike (level 5, 70-80 rpm) and 5 repetitions of 3 minutes at 7.5mph and rest until heart rate went down to 130

3/8/2010 - Ran the farthest (8.6 miles) and the longest time (90 minutes) I've ever run. 45 minutes at 5.6mph, 45 minutes at 5.8mph and 30 seconds at 8mph. I had doubts, but I made it. Knees hurting, though not as debilitating as last week

3/9/2010 - Workout with Carl. Lots of stretching and strength (forgot to start the watch, so tracked only half)

3/10/2010 - Ran 20 minutes at 6.5mph and then 5 repetitions of 1 minute at 8mph and rest until heart rate reached 130bpm
Chisel was enjoyable as always

3/11/2010 - Stationary bicycle for 80 minutes at 85-90rpm, with 100rpm for the last minute (about 24.5 miles)

3/12/2010 - Ran 60 minutes at 6mph and then accelerated to 8, 9 and 10 mph and maintained the speed for 1 minute
Strength exercises and swimming in the evening

3/13/2010 - Interval training - 10 repetitions of 2 minutes at 7.5mph and 2 minutes of rest. Right knee hurt somewhat

3/15/2010 - Biked at level 10 85-90rpm for 45 minutes and then ran 45 minutes at 6mph, with accelerations to 8, 9 and 10mph and maintained the speed for 1 minute. Heart rate shot up more than before on accelerations

3/16/2010 - Workout with Carl - got some compliments about not struggling with anything he threw at me

3/17/2010 - Interval training - 5 repetitions of 5 minutes at 6.8mph and 2 minutes of rest, with accelerations (8, 9, 10 mph for a minute). Felt pretty good, with some slight right-knee pain +
Chisel was pretty easy, now using the heaviest weight in the class (12 lbs) as the light-weight (previously was using 10 lbs)

3/18/2010 - Stationary bicycle for 60 minutes at 85-90rpm (about 16.71 miles) - easy on the knees

3/20/2010 - Interval training - 14 repetitions of 1 minute at 8mph and 2 minute rest (4.5mph or 3mph), then 2 more repetitions at 9mph and 10mph
Also strength training according to 3/5/10 plan

I had a little pause since we went to Taos, NM on a road trip.

3/24/2010 - Shovel snow after the 10-15 inches snow storm

3/25/2010 - Ran 30 minutes at 6.5mph and then 5 repetitions of 1 minute at 3 X 8, 9, 10 mph and rest until heart rate reached 130 (bottom of zone 3) Right knee low-moderate pain.

3/26/2010 - Strength training according to 3/5/10 plan Right knee still annoying, lower back hurts like when I just started training.

3/27/2010 - Interval training - 8 repetitions of running 3 minutes at 7.5mph (last repetition at 8mph) + acceleration to 9mph and 10mph for a minute Felt good, very low knee pain.

3/29/2010 - Workout with Carl. Was under-slept and felt exhausted

3/31/2010 - Ran 26 minutes at 7mph (5km) in the morning which felt good (minor right knee pain), and swimming lesson in the evening, where I found I've grown a bit dependant on the buoy I've been using to stop my legs from doing "the wacky blender".

4/1/2010 - Indoor cycling for 60 minutes at level 12 (up from 10) at 80rpm.

4/2/2010 - Strength exercises according to 3/5/2010 plan. It is not as challenging as it was a month ago

4/3/2010 - Interval training - 10 repetitions of 3 minutes at 7.8mph and 90 seconds of rest. It was HARD, and I took a couple of longer rests (#5 and #8 I think)

4/5/2010 - Big day - first run off the treadmill! 60min at about 6.5-6.6 mph around Webroot in Boulder, Colorado.

4/6/2010 - Workout with Carl It was pretty hard (some work-it-until-it-stops-working exercises).

4/7/2010 - Interval - ran 10 minutes at 7.2 mph and then 5 repetitions of 2 minutes at 8.4mph and rest until heart rate reached 130 bpm Felt pretty good, though my shins (outside, especially left one) hurt. Shin splinters seems to be the common friend diagnosis, Carl said to ice it and warm up correctly before runs. No running planned until Saturday anyway.

4/8/2010 - Stationary bicycle for 60 minutes, level 12, 80-85 rpm Shins still hurt but bicycle didn't make it worse.

4/9/2010 - Strength exercises according to the 3/5 plan with slightly heavier dumbells Right shin hurts a lot less, left still hurts.

4/10/2010 - Interval training - almost 5 repetitions of 5 minutes at 7.6 mph and 1 minute of rest. On the last repetition rested for 2 minutes to get my breathing and heart rate back to normal, then ran 4 minutes instead of 5. It was hard

Tomorrow running this - 5K
The race was great! My timing was 25:20 - ran at about 7.2mph and then sprinted at the end! Results here - I'll write a post about it, a great experience by all means. Post is here.

4/13/2010 - Workout with Carl and discussion about 5K results

4/14/2010 - Interval training - 20 repetitions of 1 minute at 8.2 mph (first 10) or 8.4 mph (last 10) and 90 seconds rest. It wasn't very hard, especially at 8.2 mph

4/15/2010 - Ran 5 miles. Was supposed to be an easy 5 mile run but I ran faster than 'easy' to make it to Obama's KSC speech (averaged 6.8mph moving speed)

4/16/2010 - Strength exercises (3/5 plan, dumbells 2.5lbs heavier, weight for Romanian deadlift 60lbs)

4/17/2010 - Ran 10 minutes at 5mph (easy), 10 minutes at 7.8mph (pretty hard cardio wise, not so much muscle wise) and another 10 minutes at 5mph

4/19/2010 - Ran for an hour in Boulder (not a good route...) - 6.75 miles

4/20/2010 - Great workout with Carl - running exercises as well as upper body and of course core strength

4/21/2010 - Ran in Boulder 10 minutes at an easy 5-5.5 mph, 40 minutes at 6.8-6.9 mph and another 10 minutes of easy 5.5 mph, most of the way with Jake and Ashok from Webroot Also practiced swimming, which went pretty good.

4/22/2010 - Stationary bicycle at level 10, 90+ rpm for 60 minutes. Was sweaty as always but not hard (18.4 miles on the bicycle readout). Ever since I started consistently stretching my quads and hamstrings in addition to the IT bands my knee pains all but disappeared.

4/23/2010 - Strength exercises (3/5 plan, dumbells 2.5lbs heavier, weight for Romanian deadlift 60lbs)

4/24/2010 - Pretty long and hard interval training - 10 minutes at 5mph (easy), then 10 repetitions of 3 minutes at 7.8mph and 90 seconds of 2mph (rest), then another 10 minutes at 5mph. The last few repetitions were pretty tough

4/26/2010 - Took the kids to the park for my 1 hour run (more precisely ran around them) - felt pretty good (forgot my HRM), about 11km

4/27/2010 - A tough workout with Carl (who got me boiled eggs at the end for some protein) - running up the stairs, butt-kicks, frog jumps, etc. - definitely more intense than usual

4/28/2010 - A 30 minute run to loosen muscles, which hurt post yesterday's training session. Ran around the neighborhood (hilly) Also had a swimming lesson (slow improvement).

4/30/2010 - Cycling 30 minutes indoors at level 10, 90-100 rpm and hot tub to loosen muscles

5/1/2010 - Ran a 5K race at 23:40.8 - it felt a lot better because I ran according to my ability. Posted about it here.

5/3/2010 - Ran for 54 minutes at a comfortable pace - 6.8mph - total 6.15 miles. I liked this route as it had few turns

5/4/2010 - Workout with Carl. For some reason my left shoulder was cramped

5/5/2010 - 4 miles progression run - 6.8mph, 7.0mph, 7.2mph and 7.4mph (1 mile each). Increasing speed after getting used to one was harder than I expected
5/6/2010 - I have all kinds of small pains - shins and right knee, so to keep impact low I went on the indoor bicycle and "rode" for 21 miles at varying resistence levels

5/7/2010 - Strength exercises according to 4/12 plan and 20 minute run at 6.5mph Felt pretty good, some shin pain.

5/8/2010 - Interval - 10 minutes at 6mph, 10 repetitions of 3 minutes at 8mph and 2 minutes at 2.5mph, then another 10 minutes at 10mph A bit of pain on the right side under the ribs but OK overall.

5/10/2010 - Ran 75 minutes at a comfortable pace around my neighborhood (hills) and did 5 pick-ups for 30 seconds, 8.55 miles Feeling some leg muscles and my shins a bit.

5/11/2010 - Ran 1 mile easy (about 9 minutes mile), 2 miles at 8 minutes mile, 10 uphill 20 seconds sprints with 1 minute rest and another mile easy (about 9 minutes mile) It was harder on the muscles than on the breathing.

5/12/2010 - Workout with Carl, mostly core and power exercises

5/13/2010, 5/14/2010 - A lot of walking in the Florida sun carrying cameras and bags on the STS-132 NASA Tweetup.

5/15/2010 - The first and last Starwalker Memorial Run - it was in May and in Florida... Ran with Brian Shiro 30 minutes at about 7mph, 5 sprints and running drills It was hot and humid.

5/17/2010 - Ran for an hour - 5 miles during the first 44 minutes (8:48 minutes per mile on average) and then 2 miles at about 8 minutes per mile Running in hilly Superior adds difficulty - started running out of breath going up-hill during the last 2 miles.

5/19/2010 - Strength training in the morning and a complex run in the afternoon - 1 mile easy, 2 miles at 8:00 minutes per mile, 6 1/4 miles at 7:00 minutes per mile and another easy 1 mile I was afraid of my shin pain since Monday but it is much better now and could have been the Florida trip (seems like every trip I make causes some pain setback). Ran with Mike Doyle from Webroot.

5/21/2010 - Didn't run yesterday - Webroot too demanding this week. Workout with Carl As usual, much more demanding than the strength training I do myself. Took a nap when I got home.

5/22/2010 - Worst run ever Went down McCaslin, my right foot, ankle and shin hurt, and after about a mile the lower part of my right leg became stone. Didn't follow the plan, but still ran over 5 miles and did 5 sprints. Iced my ankle and shin and wrapped my right leg. Feeling better but still hurts. Next week is a lighter week before Bolder Boulder - my leg better heal.

5/24/2010 - Still hurting, icing, resting - ran 30 minutes, most of which at 10:00/m, 2 minutes towards the end at 8:00/m Was pretty painful. Taking Ibuprofen, icing and trying to rest my legs in preparation for Bolder Boulder next Monday.

5/26/2010 - 6 sets of 20 crunches and 6 sets of 20 push-ups (didn't make it to the gym for a full workout).

5/27/2010 - This run restored my confidence - 2 miles at 8mph, which was just the natural pace I took, 10 30 second pick-ups and another mile It was pretty hot.

5/28/2010 - A late evening 45 minute easy run My shins somewhat hurt.

5/30/2010 - Warm-up run, 5 30 second pick-ups and 1 mile easy Mild shin pain, now rest until Bolder Boulder tomorrow.

5/31/2010 - Bolder Boulder - I broke the 50 minute barrier - 49:53.07 - see separate post here.

6/7/2010 - After a week of rest apart from walking, I ran for about 30 minutes in the morning, varying pace Right shin pain didn't get worse, slight right knee pain.

6/8/2010 - Strength exercises according to 4/12 plan It really made me feel better.

6/9/2010 - The plan was 5 repetitions of 800m (.5 mile) at 8.5mph and 2 minutes rest, didn't quite make it there, but pretty close (3 repetitions as planned, rested about 3 minutes before 4th and 4 minutes before 5th which was also a little less than 800m

6/10/2010 - Ran 5 miles easy in Superior

6/11/2010 - First workout with Carl after the Bolder Boulder break - running drills in the parking lot, weights and core.

6/12/2010 - Interval - 8 repetitions of 400m (.25 mile) at 8.9mph and 2 minutes rest Easier than the .5 miles at 8.5mph of a few days ago.

6/14/2010 - 5 miles at 6.5mph and 1 mile at 8mph It was harder than expected.

6/15/2010 - Strength exercises, 4/12 plan

6/16/2010 - Ran out of breath while attempting interval training - 4 repetitions of 800m at 8.3mph and 400m at 7.3mph I stopped a few times and my right leg turned to stone.

6/18/2010 - Workout with Carl Running drills and strength exercises. Trying to get better and longer strides.

6/19/2010 - Interval - 8 repetitions of 400m at about 9mph and 2 minutes rest Much easier than running 800m at faster than 7.5mph.

6/21/2010 - Night run - 6 miles at 9:15 minutes per mile and 1 mile at 8 minutes per mile I was tired before running and invigorated after. Is that really my heart rate? It matches altitude but is higher than usual. Was the coffee I drank a couple of hours earlier having some effect?

6/23/2010 - Bike to work day. Not really a part of my training but it substituted for the planned training run. To work and back

6/24/2010 - Ran 3.5 miles at a little under 8 minutes per mile

6/25/2010 - Weekly workout with Carl at 6:00am Squats, weights and core. Great way to start my birthday.

6/28/2010 - Ran a little over 6 miles at an average 8:40 per mile, plan was 9:00 minutes per mile (to the new Webroot building and back)

6/29/2010 - Strength exercises, slightly modified 4/12 plan with kids as weights (32, 48, 51 lbs) Kids also did some of the exercises and enjoyed it very much.

6/30/2010 - Interval training - 5 repetitions of 800m at 7:03 minutes per mile (8.5mph) and 2 minutes rest Was very nauseated at the end, maybe due to drinking too much during rests (I usually don't do that).

7/2/2010 - Workout with Carl Lots of core and hands.

7/3/2010 - Interval training - 8 repetitions of 400m at 9mph and 2 minutes rest

7/5/2010 - Ran 6 miles at an average 8:19 minutes per mile (planned 9:00) I feel so energetic after these runs!

7/6/2010 - Strength exercises, modified 4/12 plan (I substituted some weights with extra push-ups, 6 sets of 20 in all and 3 more sets of crunches)

7/7/2010 - Interval - 8 repetitions of 400m (1/4mi)at 7:03/mi and 2 minutes rest Easier than what I did already, getting ready for a 5K on Saturday.

7/9/2010 - 30 minutes on the stationary bicycle at level 10, 85-90rpm, 9.56 miles - Just keeping in motion preparing for the race tomorrow.

7/10/2010 - Roger's River Run - the fastest 5K I've run thus far - 23:13 official result, 7:29 minutes per mile. GPS result: 3.17 mile (5.1km), 7:22 minutes per mile.
Here's a video I found of the start. I'm towards the left, in black tights and a white shirt next to Carl.

Rogers River Run 5k 2010 - Start from RunColo on Vimeo.

7/13/2010 - Ran 3 miles at about 9:15 minutes per mile, and 3 more miles at 9:00, 8:45 and 8:30 minutes per mile Tried to run with bigger steps.

7/16/2010 - Ran 3.25 miles at about 7:45 minutes per mile just to get a feeling in Israel Felt better than expected considering the humidity.

7/17/2010 - Interval - 5 repetitions of .5 mile at 7 minutes per mile and 3 minutes rest Worked on longer steps - actually ran at a cadence of 80 for some parts.

7/19/2010 - 2/3 of my strength training July plan, using kids as weights (Liam is 32lbs)

Until further notice the following running sessions are extrapolations of prior sessions as Carl (my trainer) crashed his bike and I ran out of training plan (literally!).

7/20/2010 - Ran almost 6 miles on a mountain trail - many rocks, dirt, ups and downs It was hard and my ankles still hurt (2 days later), though it was great running with a long-time friend of mine close to where I grew up, enjoying nature.

7/23/2010 - After a few days of tourism, Ran 3.25 miles at 8:00-8:30 minutes per mile Felt good to be running after the few days of ankle pain.

7/24/2010 - Planned to run 3 miles at 9:00 minutes per mile, then 3 more miles at 8:45, 8:30 and 8:15 minutes per mile, but last mile ended up being faster than 8:00 minutes per mile Felt really good, even though it was at 29C (84F) and very humid.

7/25/2010 - Strength training according to the July plan Core remains the focus, legs and arms got their share too.

7/27/2010 - Planned to do interval training - 8 repetitions of 400m (.25mi) at 6:30 minutes per mile and 2 minutes rest. Apart from a slower first iteration, the rest were at about 6 minutes per mile to about 6:15 per mile It was pretty windy. Also, did I say I just love my short running tights?

8/2/2010 - After a small break (visiting friends and touring), ran 5.72 miles at an average 9:00 minutes per mile Actually started faster (first few miles were at 8:00 minutes per mile but the heat was tough - at 11pm, 29C (84F) with humidity making it feel like 34C (93F), and unlike previous runs, no breeze. Did I mention I was on vacation?

8/3/2010 - Strength exercises according to July plan with kids as weights Not very hard.

8/4/2010 - Ran 8 miles at an average pace of 9:31 minutes per mile It was 29C (84F) feeling like 32C (90F) but pacing it did the trick, possibly also running in the morning.

8/6/2010 - Strength exercises, most of the July plan with kids as weights

8/7/2010 - Interval training - ran 1 mile for warm up, then 5 repetitions of 5 minutes at 7:30 minutes per mile (like I ran my last 5K) and 2 minutes rest, then walked another mile It was a cool 75F (24C) run on the boardwalk in Kiriat Yam like most of my runs in Israel.

8/10/2010 - Ran 6 miles at an average of 8:24 minutes per mile Pretty nice morning weather at 25C (77F) and not extremely humid.

8/12/2010 - Ran 1 mile easy (warm-up), 2 miles at 7:11 minutes per mile (Carl's instructions were "hard") then 1 mile cool-down I aimed at 7:00 minutes per mile but didn't quite make it. It was pretty hard but the fastest I've run 2 miles in a row so far. This was also my last run in Israel this time around.

8/16/2010 - Ran 3 miles at 8:46 minutes per mile average First run coming back from Israel, jetlagged and angry at my workplace, so this was a feel-good run.

8/18/2010 - Ran 8 miles at 9:36 minutes per mile average Like the last 8 mile run in Israel I made sure my heart rate didn't climb too much and set my pace accordingly. I really like that route and watching the sunrise was great.

8/20/2010 - Workout with Carl First one in a while, I slept poorly (not sure why) and didn't eat that morning, which led to being exhausted and nausiated (rested and ate around the middle of the session to get some strength back). 2 days later and it still feels like a truck hit me.

8/21/2010 - Ran 5 miles increasing the speed every mile - 8:52, 8:35, 8:23, 8:09, 7:48 minutes per mile Forgot my heart rate monitor, took my pulse at the end (around 180). Pretty hard, especially with my muscles hurting.

8/25/2010 - After a few days off due to muscle, ITBS and wanting to drink beer with the guys on the day I got laid off, I bought new shoes - Asics Gel Evolution 5 as recommended by the guy at Boulder Running Company. I bought these as according to the video I was still pronating too much with the Asics GT-2150 I came-in to buy. It could be psychological, but it felt slower and I ran out of breath trying to run 7 minute miles which I've run before. Ran with the new shoes - 1 mile easy in 8:49 minutes, then 2 repetitions of 10 minutes at a planned 6:45 per mile but ended up at 7:20 and 7:41 minutes per mile as I ran out of juice, with 2 minutes rest in between. Finally ran another mile at a slow 9:47 minutes per mile as cool-down

8/30/2010 - Still with shin pain, ankle pain and right side knee ligament pain (maybe ITBS) but getting better, I am trying to ease into it. Ran 1 mile at 7mph, 0.5 mile at 8mph, 0.5 mile at 7mph, 1 mile at 6mph, 1 mile at 5mph and cooled down walking two 0.25 miles at 4mph and 3mph Felt harder than it should be, I'm still concerned about getting a motion control shoe rather than the GT-2150 which would be the natural replacement of my GT-2140.

9/3/2010 - Workout with Carl Concentrated on leg muscles. Yes, it did hurt 2 days later. Changing the training to accommodate shin splints.

9/6/2010 - 50 minutes on the elliptical machine at level 10 at 60-70rpm, keeping my heart rate between 140 and 150 bpm I had to stop as the gym closed at 5:00pm on labor day. Go figure. Right shin felt uncomfortable.

9/9/2010 - 30 minutes on the elliptical machine (level 10, 60-70rpm) and one hour on the stationary bicycle (level 11, 80-90rpm) as my right shin started bothering me Heart rate was at 140-150 bpm most of the time. My shin was not bothering me on the bicycle.

9/12/2010 - Strength training Mostly leg work with crunches (3 x 20), push-ups (3 x 20) and dips (3 x 8) at the end. Shins getting better.

9/14/2010 - Ran 3 miles on artificial turf Trying to ease into running again now that my shin splints calmed down. My right shin hurt a bit and my right ankle as well (it never stopped, really).

9/15/2010 - Ran 3 miles on artificial turf Ran most of the time at about 8:20 minutes per mile and accelerated at the end for an average of 8:06 minutes per mile. It seems I need to wait a few minutes after I get out of the car based on the recorded GPS track. Better do some stretching next time.

9/17/2010 - Indoor cycling 60 minutes at 80-85rpm starting at level 14 and lowering the level every about 17 minutes to maintain heart rate of between 140 and 150 bpm 14.7 miles. Then did 3 sets of heel walk, lunges and 20 calf raises.

9/22/2010 - Strength exercises according to the 9/3/10 plan - lots of leg work Also added 3 sets of 20 ball crunches and 20 push-ups.

9/23/2010 - 65 minutes of stationary cycling at level 11-13, 85-95rpm, maintaining heart rate between 140 and 150 bpm 18.92 miles. Then did 3 sets of heel walk, lunges and 25 calf raises.

9/27/2010 - 60 minutes of stationary cycling at level 11-13, 90-100rpm, maintaining heart rate between 140 and 150 bpm + cooldown on bike at the end 23.36 miles. Then did 3 sets of heel walk, lunges and 25 calf raises.

9/29/2010 - Strength exercises according to the 9/3/10 plan - lots of leg work Also added 3 sets of 20 ball crunches and 20 push-ups.

10/3/2010 - First run in about 2 weeks, 3 miles at an average 8:24 minutes per mile Sprinted at the end, and also stumbled on soccer goal net and hit my knee after 0.75 miles (foot pod popped out but I found it later). It felt great, so I'm back to running!

10/6/2010 - Ran 3 miles on the treadmill - 1 mile at 8:00 minutes per mile, 1 mile at 9:05 minutes per mile and 1 mile at 10:00 minutes per mile, and 4 strides (accelerations) at the end I didn't expect that 8:00 minute miles would be as hard as they were, but it was evening and I haven't run on a treadmill for a while.

10/8.2010 - 60 minutes of stationary cycling at levels 10-14, 90rpm, maintaining hear rate of 140-150

10/10/2010 - Strength exercises (leg work) and 30 minutes on the elliptical I started running again this past week and will gradually get into it again. In the meantime keeping my heart pumping felt like at least I wasn't completely shutting down.

10/12/2010 - Ran 3 miles on the treadmill at an average 8:22 minutes per mile and did running drills after I'm definitely slower than I was before, but I'm easing into running again, and this is an improvement from last time.

10/14/2010 - 60 minutes of stationary cycling. I set up a cardio program to keep my heart rate around 146bpm

10/19/2010 - Went for a run in Seattle WA, 4.67 miles at an average moving pace of 9:24 minutes per mile It felt good apart from getting lost and not knowing about the sea-side running trail. It would be easier to run horizontally rather than running on some of those steep streets.

10/24/2010 - 3.05 mile run at an average of about 8 minutes per mile - 1.5 miles at 8 mph, 1 mile at 7mph, 0.4 miles at 8 mph and 0.15 at 9 mph Then did strength exercises - ball crunches, push-ups (3 times 20 of each), then most of the 9/3 plan - leg strength exercises Felt great, I could have (and maybe should have) sustained the 8mph speed longer.

10/28/2010 - Ran 6 miles at 7 mph with the last 0.1 mile accelerating to 9mph This is the first time I ran this long in a while, and in a sustained pace. Slower than Bolder Boulder (7.46 mph average and no hills), but feeling great.

11/7/2010 - Ran 5 Km at an average of 7:42 minutes per mile I tried to see if I can sustain the pace I ran my best 5K back in July and lasted 2.25 miles at 8 mph, after which I slowed down to 7.5 mph and then 7mph, running the last .1 mile at 9 mph. A day and a half later my quads still hurt. I need to get back into training...

12/1/2010 - After several weeks of going up and down the stairs carrying boxes being my only exercise (preparing for a move), I ran 3 miles at a pretty easy 7 mph and accelerated at the end for 0.1 mile to 9 mph Felt good but pretty tiring. I also did 3 sets of 20 ball crunches and 20 push-ups. I want to get back to routine running before we move to sea-level.

12/3/2010 - Ran 3.1 miles (5Km) - 2.5 miles at 7 mph, 0.5 miles at 7.5 mph and 0.1 mile at 9.5 mph Felt better than previous run. Added 3 sets of 20 ball crunches, 20 push-ups and 20 calf raises.

12/6/2010 - Ran 3.1 miles (5Km) - 2 miles at 7 mph, then for 1 mile accelerated 0.1 mph every 0.1 mile (7.1, 7.2, ... 8.0), and ran the final 0.1 mile at 10 mph More tiring than Friday. Also did the sets like on Friday after the run.

12/8/2010 - Ran 5 miles at 7mph and accelerated to 10 mph for 0.1 mile at the end Felt pretty good. Notably heart rate climbed steadily through the run.

12/9/2010 - Last training session with Carl Hard workout, nearly knocked me out... We went over exercises I can do with minimal equipment.

1/3/2011 - Will resume training once our move to the Seattle WA area is complete. In the meantime I will probably sneak in a run here and there...

Starting to run again!

3/21/2011 - I decided that I can't wait anymore to "settle down" so I got up at 6am, and ran 5km (3.05 miles) at an average of 8:41 minutes per mile Felt great but like a truck hit me.

3/22/2011 - Did 3 sets of 20 crunches, 20 push-ups and 1 minute plank. Not much, but reminding my muscles they need to wake up even when it's cloudy.

3/24/2011 - Ran another 3.05 miles at an average of 8:49 minutes per mile, different route At this point I'm slowly reigniting my workout regime.

3/25/2011 - Same as 3/22/2011.

3/28/2011 - Ran 3 miles at an average of 8:50 minutes per mile, around a hill, with a sprint at the end

3/30/2011 - Ran 3 miles at an average of 8:28 minutes per mile, flatter course, with a sprint at the end Felt better, faster recovery.

3/31/2011 - 3 sets of 20 crunches, 20 push-ups and 1 minute plank.

4/1/2011 - Ran 3 miles at an average of 8:32 minutes per mile in a fairly flat course, with a sprint at the end Had less sleep that night but the run felt good. Going to repeat this at least for a few more weeks and start introducing a longer run and intervals again.

4/4/2011 - Ran 3 miles at an average of 8:21 minutes per mile with a sprint at the end Felt pretty good, though got numb on my right shin.

4/6/2011 - Ran 3 miles at an average of 8:13 minutes per mile with a sprint at the end Again the right shin and pretty high heart rate. It was cold (a few degrees above freezing).

4/8/2011 - Yes, I chickened out because it was 34F degrees (1C). I did 3 sets of 20 crunches, 20 push-ups and 1 minute plank and 3 times 20 reverse push-ups.

4/11/2011 - Ran 3 miles at an average of 8:19 minutes per mile and a sprint at the end

4/12/2011 Happy Cosmonautics Day! Same as 4/8/2011

4/13/2011 Ran 3 miles at an average of 8:15 minutes per mile and a sprint at the end My right shin hurts a bit during the run.

4/15/2011 Ran 3 miles at an average of 8:32 minutes per mile Right shin hurts a lot and feels like stone. I sure hope I'm not redeveloping shin splints. I don't get it - I'm not running far and making sure terrain is mostly flat.

4/25/2011 After a week off ran 6.18 miles at an average of 9:20 minutes per mile. My watch was set to Other so this is in 2 parts - and Much slower than the 8:01 minutes per mile I ran at my best last May in Bolder Boulder. It was the longest I've run in almost 6 months. I can definitely feel my quads today, a day later.

5/2/2011 Ran 6 miles at an average of 8:35 minutes per mile I was tired of a very bad night sleep. Felt tiring but good throughout.

5/10/2011 Ran 3.06 miles at 7:46 minutes per mile average

5/20/2011 Interval - 3 repetitions of 0.5 mile jog and 0.25 mile at 6:30-7:00 minutes per mile, running around the block where I live.

5/26/2011 Interval - 4 repetitions of 0.5 mile jog and 0.25 mile at ~6:45 minutes per mile, also around the block.

5/31/2011 3 miles at 7:55 minutes per mile average and sprint at the end

6/8/2011 Went running in Kennewick, WA (sent there by Amazon). A weird run - 3.5 miles at 7:55 per mile and then got a stomachache and ran on/off for another 3 miles (back to the hotel) It was beautiful to run next to the Columbia river but running with a stomachache - not so much.

Crazy summer - my parents come for a visit and 2 days later my father has brain surgery...

8/8/2011 Ran with my friend Ran Margalit during a visit to Colorado Running as a social activity is fun, I should do it more.

9/6/2011 Ran 3 miles at an average of 9:05 minutes per mile

9/13/2011 Ran 3.09 miles at an average of 8:36 minutes per mile Felt a lot better than the run a week before.

9/18/2011 While on a recruiting trip I arranged for Amazon in Israel, I Ran 3.06 miles at an average of 8:28 minutes per mile on the Tel Aviv boardwalk Felt great but sticky.

10/23/2011 Ran 4.53 miles at an average of 9:50 minutes per mile This time I chose to take on the hilly terrain rather than run around the block. The goal was to keep my heart rate high for 45 minutes.

Regretfully I haven't been running as much as I did before we moved to Washington. Partly the much more demanding job, partly the lack of sun in this place. Heck, I can hear the blue cells on my Nikon D90 screaming "feed us!" since there's so much blue skies. If you ask a child in Washington what color is the sky they will confidently answer it's grey... So don't lose faith - I'm still running to maintain most of what I achieved, and there's a plan for a different future (not like the Cylons, a good one)...


brian said...

Running is a high impact sport. You may want to mix it up with workouts on the elliptical machine and in the pool. Keep it up!

Irene said...

Thanks for your comment on my blog. You might want to start out with an inexpensive watch that has a stopwatch and track and map your runs on something like If you feel like you're going to be running for a long time and want something more accurate, then I would suggest a Garmin or a phone app that has GPS run tracking.

Happy running!

Amnon I. Govrin said...

I ordered the Garmin 310XT after realizing all the features that didn't make it into the 405 model. Thanks for the tips, Brian and Irene.

Amnon I. Govrin said...

After about a month of having the Forerunner 310XT I can say I like it a lot (would love it if it didn't go bizerk on Thursday). Just to be honest, training (or tracking) would probably be almost as effective with half the money and the 305, but I haven't run outside yet, which would benefit from the quick warm GPS locks.